Looking for a healthy and flavorful dinner that also supports your immune system? This Pineapple and Ginger Glazed Chicken with Brown Rice and Bok Choy combines delicious tropical sweetness, zesty spice, and nutrient-packed vegetables into a perfect weeknight meal. It’s easy to prepare and provides many health benefits for both kids and adults.
What Is Pineapple and Ginger Glazed Chicken?
Pineapple and Ginger Glazed Chicken is a savory and sweet dish made by marinating chicken in a sauce that includes pineapple juice, fresh ginger, garlic, soy sauce, and honey. The chicken is cooked until golden and glazed in the tangy sauce, then served over hearty brown rice with a side of stir-fried bok choy. The mix of juicy chicken, nutty rice, and crisp, slightly bitter bok choy creates a balanced and exciting meal that’s both nourishing and comforting.
Health Benefits and Precautions
This meal is not only bursting with bold flavors but also packed with nutrients that can help improve your well-being:
Health Benefits
- Pineapple: Rich in vitamin C and bromelain, it helps support the immune system and aids digestion.
- Ginger: Known for its anti-inflammatory and antioxidant properties which can help reduce muscle pain and boost immunity.
- Chicken: A great source of lean protein that helps with muscle repair and supports healthy metabolism.
- Brown Rice: A whole grain full of fiber, which is good for digestion and keeping you full longer.
- Bok Choy: A leafy green veggie high in vitamin A, C, and K, plus calcium for healthy bones and immune support.
Precautions
- Watch sodium levels if using regular soy sauce; choose a low-sodium version if needed.
- Those with pineapple allergies should avoid this dish or substitute another fruit in the glaze, such as orange juice.
Ingredients and Recipe
Ingredients
For the Chicken and Glaze:
- 4 boneless, skinless chicken breasts
- 1/2 cup pineapple juice
- 2 tablespoons soy sauce (low sodium)
- 1 tablespoon honey
- 1 tablespoon fresh ginger, grated
- 2 garlic cloves, minced
- 1 tablespoon olive oil
- 1/4 teaspoon black pepper
For the Rice and Bok Choy:
- 1 cup brown rice
- 2 cups water or low sodium chicken broth
- 4 heads baby bok choy, halved lengthwise
- 1 tablespoon olive oil
- 1 teaspoon sesame oil (optional)
- Salt and pepper to taste
Instructions
Step 1: Make the Marinade
In a bowl, whisk together pineapple juice, soy sauce, honey, grated ginger, and minced garlic. Pour half of the mixture into a ziplock bag. Add chicken breasts and marinate for at least 30 minutes, up to 2 hours in the refrigerator. Set the remaining marinade aside.
Step 2: Cook the Rice
Rinse the brown rice and combine it with water or chicken broth in a medium saucepan. Bring to a boil, then cover and reduce heat to low. Simmer for 40-45 minutes or until the rice is tender and liquid is absorbed. Fluff with a fork before serving.
Step 3: Cook the Chicken
Heat olive oil in a large skillet over medium heat. Remove chicken from marinade and cook for 6-7 minutes on each side, or until golden brown and fully cooked (internal temperature of 165°F). Pour the remaining marinade into the pan and cook for another 2-3 minutes until the glaze thickens. Spoon sauce over the chicken before serving.
Step 4: Sauté the Bok Choy
While the chicken is cooking, heat olive oil in another pan over medium-high heat. Place bok choy cut side down and cook for 2-3 minutes, until slightly charred. Flip and cook an additional 2 minutes. Drizzle with sesame oil and season with salt and pepper.
Step 5: Serve
Spoon a portion of brown rice onto each plate. Top with glazed chicken and spoon extra sauce over the top. Serve bok choy on the side. Enjoy this healthy, immune-boosting meal hot!
Conclusion
Pineapple and Ginger Glazed Chicken with Brown Rice and Bok Choy is a tasty and nutritious meal that’s perfect for boosting your immune health while satisfying your taste buds. With its blend of protein, fiber, and healthy vegetables, this dish is a go-to family favorite you’ll want to make again and again.
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