Teriyaki Pineapple Chicken & Veggies Stir Fry

Tuesday, March 26, 2013

From our skinny table to yours ...

Sticking with the sneak more veggies into your family theme, tonight we're making a teriyaki pineapple chicken & veggies stir fry served over brown rice. And this is our kind of dinner! When eating mostly vegetables, you get such a BIG portion for the calories. This entire dish, including the rice, comes in at 441 calories but it would be just as delicious without the carbs for just 269 calories! Your call, we went for the rice tonight :)

We started by sautéing up garlic, onions and lean chicken breast. Our veggies consisted of carrots, pea pods, red cabbage and cauliflower which was a delicious and beautiful color combination. You need one cup of veggies per person so feel free to use your favorites here. We topped this off with fresh pineapple chunks which was the perfect compliment to our orange teriyaki sauce. YUM!

Another one of our favorite skinny secrets is to plate up our dinners on a salad plate vs. dinner plate. It makes our portion looks twice as big and keeps our portion control in check which keeps our waist lines happy too.

Hope you enjoy this one!

Nutrition Facts Per Servings
Serves 4
Calories: 441 (269 calories without brown rice)
Fat: 6.7 grams
Carbs: 53.8 grams
Dietary Fiber: 4 grams
Protein: 41. 7 grams

1 pound chicken breast cut into bit sized pieces
1 cup uncooked brown rice
1/4 cup teriyaki
1/4 cup orange juice (3 tbsp & 1 tbsp)
1/2 cup carrots
1/2 cup pea pods
1 cup red cabbage
1 cup cauliflower
1 cup pineapple
4 garlic cloves
1/4 white onion
1 tsp extra virgin olive oil

Let's get cooking!
1. Cook brown rice according to package directions.
2. Add olive oil to deep sauté pan and heat to medium high heat. Add minced garlic, chopped onion and chicken breast. Cook 7-8 minutes until cooked through. Add one tbsp orange juice to pan and stir to glaze chicken then remove from pan.
3. Toss veggies into pan and cook 3-4 minutes until tender crisp. Add orange juice and teriyaki and stir to combine.
4. Add chicken & pineapple back to pan and cook an additional 60 seconds.
5. Plate up brown rice and top with chicken & veggies.

Makes 4 healthy portions!

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  1. Omg this looks so good! I'm going to have to try this one night!

  2. A blogger I read posted about this recipe, and I am super glad she did because I am excited to give this a try!! Looks and sounds delish!! Thanks for sharing this recipe! I even pinned it too so I don't forget where to find it!! :)


  3. I'm a busy person and I always want to cook an easy to cook food. I would like to cook this recipe because I think it's very easy to cook. Thanks for this one.

    Stir Fry Vegetables


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