Friday: Hawaiian Pepper Chicken

Adapted from Clean Eating July/August 2010

Personal Note: As an end of the week treat, I’m going to only use ONE pan!

Plan of Attack:

1. Prep Chicken and marinade (at least 30 minutes)

2. Chop veggies/fruit

3. Wok and Roll

Ingredients for 2:

Marinade: You can marinade for only 30 minutes or overnight, whichever is most convenient for you.

1/3 C. Soy Sauce (low-sodium if preferred)

1 tbsp honey

2 Cloves Garlic, minced

1 tsp fresh ginger, peeled and chopped

¼ tsp crushed red pepper flakes

½ pound boneless skinless chicken breast cut into chopstickable pieces

Stir Fry:

1 tsp wok oil or canola oil

1 medium red bell pepper, cut into 1-inch pieces

1 medium green bell pepper, cut into 1-inch pieces

½ small yellow onion, chopped

½ FRESH pineapple, cut into 1-inch cubes (all canned pineapple will be frowned upon unless it is winter)

Handful chopped fresh cilantro

Cold leftover rice from Thursday (or ½ dry rice cooked according to package directions) (OR noodles cook to package directions, pick your poison)

Instructions:

1. In a small bowl whisk together soy sauce, honey, garlic, ginger and crushed red pepper flakes. Add chicken, cover and marinade for at least 30 minutes.
2. Heat large non-stick skillet (or WOK) over medium-high heat. Add wok oil to heat for 30 seconds, then add chicken AND marinade, and cook for 5 minutes or until done, stirring often (could be shorter depending upon the size of your meat)
3. Add bell peppers and onions and cook for an additional 5 minutes, stirring often. (Cale does all our Woking around here and he insists that it must be stirred CONSTANTLY, but I say it’s debatable)
4. Add pineapple and cook a final 2 minutes, adding rice or noodles in the last minute to heat through.
5. Sprinkle with cilantro, Enjoy!