By: Karen Tressler, RN
Instagram @fit_before50
This Chinese Bowl is easy to make and can be adjusted for nutrition goals. The fresh ginger and Frank’s
Hot Sauce give it a spicy zing.
Prep time 10 min
Cook time about 25 minutes
Serves 4
Sauce:
- 2 tsp fresh minced ginger
- ¾ cup of pineapple juice- use juice from the pineapple tidbits plus additional juice if necessary
- 1 cup chicken broth
- 1 ½ T of Frank’s Hot Sauce
- 3 T of soy sauce (you can use tamari sauce or coconut aminos as well)
- 2 tsp of corn starch or you can use tapioca starch
Chicken:
- 1 package of Thin Sliced Chicken Breasts cut into 1 ½ inch pieces
- Salt and Pepper
- 2 cups of cooked rice
- 1 large bag of frozen broccoli florets
- 1 cup pineapple tidbits- drained
Cook rice per package directions or use prepared rice and follow directions for heating on the package.
Peel and finely mince ginger. In a saucepan on medium low heat, add 1 T of oil and sauté ginger for one
minute or until fragrant. Add pineapple juice, broth, hot sauce, and soy sauce. Bring to a boil, then turn
heat to low. Add 2 T of cold water to the corn starch and mix thoroughly. Stirring the sauce constantly,
add cornstarch mixture. Return to low heat and stir until thickened.
Cut chicken into 1 ½ inch pieces and season with salt and pepper. In a large skillet, heat 2 T of oil. Sauté
chicken until almost pink throughout, covering with a lid. Add bag of broccoli florets and pineapple
tidbits. Continue to cook on medium heat until chicken is done throughout and broccoli is tender. Pour
thickened sauce over chicken mixture and serve over rice.
Calories 355, Protein 31g, Carbohydrates 41g, Fat 4g
*To lower carbohydrates, use 1 cup of cauliflower rice per bowl. Calories 280, Protein 31g,
Carbohydrates, 23g, Fat 5g
*To add carbohydrates, add rice. ¼ cup of cooked rice adds 40 calories and 9 carbohydrates and 0.9g
Protein
*To add fat to the lower carb option, add 1 cup sliced almonds to the recipe. Calories 440, Protein 37g,
Carbohydrates 29g, Fat 19g
*To add fat to the regular recipe, add 1 cup sliced almonds. Calories 498, Protein 37g, Carbohydrates
42g, Fat 19g
*To add extra protein, add chicken. 1 oz of chicken= 25 calories, 6 grams of protein and 1 g of Fat