Sweet and Spicy Stir Fry

Sweet and Spicy Stir-Fry


  • 1 tablespoon canola oil
  • 1/2 fresh pineapple, peeled and sliced
  • 2 medium carrots, sliced on the diagonal
  • 1/2 cup broccoli florets
  • 1 red bell pepper, seeded and sliced into thin rings
  • 4 cloves garlic, minced
  • 2 teaspoons grated fresh ginger
  • 2 cups cooked brown rice
  • 1 (15-ounce) can chickpeas, rinsed and drained
  • 3 scallions, thinly sliced
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon chili-garlic sauce (optional)
  • 1/2 cup coarsely chopped fresh parsley leaves
  • 1 orange separated into sections
  • Preparation:

  • In a medium sauté pan over moderate heat, warm 2 teaspoons of the canola oil. Add the pineapple slices and cook until golden and softened, about 3 minutes. Transfer the pineapple to a plate and set aside. Do not clean the pan.
  • In the same pan, warm the remaining 1 teaspoon of oil. Add the carrots and cook for 3 minutes. Add the broccoli, red bell pepper, garlic, and ginger and sauté, stirring occasionally, until the vegetables are tender and brown, 3 to 4 minutes.
  • Add the cooked brown rice, chickpeas, scallions, soy sauce, and chili-garlic sauce, if using. Stir and continue cooking for 4 more minutes. Add the parsley and the reserved pineapple and stir to combine. Serve the stir-fry with orange wedges to squeeze juice on top.
  • 286 calories; 8 g protein; 53 g carbohydrates; 5.7 g fat (.46 g saturated fat); 519 mg sodium

    Makes 4 servings