Name: Pineapple Stir Fry recipe
Ingredients: Protein (Choose One): Boneless, Skinless Chicken Breasts (1.5 lbs / approx. 680g): Cut into 1-inch cubes. Chicken breast is a lean and popular choice that cooks quickly and readily absorbs the sauce flavors. Ensure uniform sizing for even cooking. Thigh meat can also be used for a slightly richer flavor and more forgiving texture.; Alternatives: Firm or Extra-Firm Tofu (14-16 oz block, pressed and cubed), Large Shrimp (1.5 lbs, peeled and deveined), Pork Tenderloin (1.5 lbs, thinly sliced), or even thinly sliced Beef Sirloin. Adjust cooking times accordingly.; Fresh Pineapple (1 medium pineapple, about 3 cups cubed): This is the star! Fresh pineapple provides the best texture (firm yet juicy) and a bright, natural sweetness and tang that canned pineapple often lacks. Look for a pineapple that smells sweet at the base and has vibrant green leaves. You’ll need about half of a standard pineapple, cored and cut into ¾ to 1-inch chunks. The core is too tough for stir-frying but can be used to infuse water or broth.; Bell Peppers (2 medium, different colors recommended): Such as 1 red and 1 yellow or orange, deseeded and cut into 1-inch pieces. They add vibrant color, a subtle sweetness, and a satisfying crunch. Different colors offer slightly different flavor nuances and nutritional profiles.; Broccoli Florets (2 cups): Cut into bite-sized pieces. Broccoli adds a lovely green color, earthy flavor, and lots of nutrients. Ensure the florets aren’t too large so they cook through quickly. Blanching them briefly beforehand can ensure they are perfectly crisp-tender.; Onion (1 medium): Cut into wedges or thick slices. Yellow or sweet onions work well, providing a foundational savory flavor that mellows slightly when stir-fried.; Carrots (1 large or 2 medium): Peeled and thinly sliced on the diagonal (bias-cut). Carrots add sweetness, color, and a firmer texture that contrasts nicely with softer ingredients. Slicing thinly ensures they cook quickly.; Garlic (4-5 cloves): Minced. Fresh garlic is essential for that pungent, aromatic base that defines most stir-fries. Don’t substitute with garlic powder here; the flavor difference is significant.; Fresh Ginger (1-inch piece): Peeled and minced or grated. Ginger provides a warm, zesty spice that complements the pineapple and cuts through the richness. Like garlic, fresh is far superior to powdered.; Cooking Oil (3-4 tablespoons, divided): Use a high smoke point oil suitable for stir-frying. Options include avocado oil, canola oil, grapeseed oil, peanut oil, or refined coconut oil. Olive oil (especially extra virgin) is generally not recommended for high-heat stir-frying due to its lower smoke point.; Optional Vegetable Additions: Snap peas, snow peas, sliced mushrooms, baby corn, water chestnuts (canned, drained), celery (sliced). Feel free to customize based on preference and availability.; Low-Sodium Soy Sauce (1/2 cup / 120ml): The savory backbone of the sauce. Low-sodium allows better control over the saltiness. Tamari can be used for a gluten-free option.; Pineapple Juice (1/3 cup / 80ml): Preferably reserved from cutting the fresh pineapple, or use unsweetened canned pineapple juice. This reinforces the pineapple flavor and adds natural sweetness.; Rice Vinegar (3 tablespoons / 45ml): Provides essential acidity and tang to balance the sweetness. Unseasoned rice vinegar is preferred. Apple cider vinegar can be a substitute in a pinch, but the flavor profile will change slightly.; Brown Sugar (3 tablespoons, packed / approx. 40g): Adds depth and caramel notes to the sweetness. Light or dark brown sugar works. Honey or maple syrup can be substituted (you might need slightly less, adjust to taste).; Sesame Oil (1 tablespoon / 15ml): Toasted sesame oil adds a distinct nutty aroma and flavor. It’s potent, so use it judiciously, often added towards the end of cooking or in the sauce to preserve its flavor.; Cornstarch (1.5 tablespoons / approx. 12g): The thickening agent. Mixed with a little cold water or some of the sauce liquids (to make a slurry) before adding to the hot wok prevents clumps and creates a glossy sauce that coats the ingredients. Arrowroot powder or tapioca starch can be used as alternatives.; Optional Sauce Additions: Red Pepper Flakes (1/4 – 1/2 teaspoon): For a touch of heat.; Sriracha or Chili Garlic Sauce (1-2 teaspoons): For more pronounced heat and garlic flavor.; Oyster Sauce (1 tablespoon): Adds a deep umami complexity (ensure it aligns with dietary needs, e.g., vegetarian oyster sauce exists).

Ingredients

For the Stir Fry:

Protein (Choose One):
- Boneless, Skinless Chicken Breasts (1.5 lbs / approx. 680g): Cut into 1-inch cubes. Chicken breast is a lean and popular choice that cooks quickly and readily absorbs the sauce flavors. Ensure uniform sizing for even cooking. Thigh meat can also be used for a slightly richer flavor and more forgiving texture.
- Alternatives: Firm or Extra-Firm Tofu (14-16 oz block, pressed and cubed), Large Shrimp (1.5 lbs, peeled and deveined), Pork Tenderloin (1.5 lbs, thinly sliced), or even thinly sliced Beef Sirloin. Adjust cooking times accordingly.

Fresh Pineapple (1 medium pineapple, about 3 cups cubed): This is the star! Fresh pineapple provides the best texture (firm yet juicy) and a bright, natural sweetness and tang that canned pineapple often lacks. Look for a pineapple that smells sweet at the base and has vibrant green leaves. You’ll need about half of a standard pineapple, cored and cut into ¾ to 1-inch chunks. The core is too tough for stir-frying but can be used to infuse water or broth.

Bell Peppers (2 medium, different colors recommended): Such as 1 red and 1 yellow or orange, deseeded and cut into 1-inch pieces. They add vibrant color, a subtle sweetness, and a satisfying crunch. Different colors offer slightly different flavor nuances and nutritional profiles.

Broccoli Florets (2 cups): Cut into bite-sized pieces. Broccoli adds a lovely green color, earthy flavor, and lots of nutrients. Ensure the florets aren’t too large so they cook through quickly. Blanching them briefly beforehand can ensure they are perfectly crisp-tender.

Onion (1 medium): Cut into wedges or thick slices. Yellow or sweet onions work well, providing a foundational savory flavor that mellows slightly when stir-fried.

Carrots (1 large or 2 medium): Peeled and thinly sliced on the diagonal (bias-cut). Carrots add sweetness, color, and a firmer texture that contrasts nicely with softer ingredients. Slicing thinly ensures they cook quickly.

Garlic (4-5 cloves): Minced. Fresh garlic is essential for that pungent, aromatic base that defines most stir-fries. Don’t substitute with garlic powder here; the flavor difference is significant.

Fresh Ginger (1-inch piece): Peeled and minced or grated. Ginger provides a warm, zesty spice that complements the pineapple and cuts through the richness. Like garlic, fresh is far superior to powdered.

Cooking Oil (3-4 tablespoons, divided): Use a high smoke point oil suitable for stir-frying. Options include avocado oil, canola oil, grapeseed oil, peanut oil, or refined coconut oil. Olive oil (especially extra virgin) is generally not recommended for high-heat stir-frying due to its lower smoke point.

Optional Vegetable Additions: Snap peas, snow peas, sliced mushrooms, baby corn, water chestnuts (canned, drained), celery (sliced). Feel free to customize based on preference and availability.

For the Stir Fry Sauce:

Low-Sodium Soy Sauce (1/2 cup / 120ml): The savory backbone of the sauce. Low-sodium allows better control over the saltiness. Tamari can be used for a gluten-free option.

Pineapple Juice (1/3 cup / 80ml): Preferably reserved from cutting the fresh pineapple, or use unsweetened canned pineapple juice. This reinforces the pineapple flavor and adds natural sweetness.

Rice Vinegar (3 tablespoons / 45ml): Provides essential acidity and tang to balance the sweetness. Unseasoned rice vinegar is preferred. Apple cider vinegar can be a substitute in a pinch, but the flavor profile will change slightly.

Brown Sugar (3 tablespoons, packed / approx. 40g): Adds depth and caramel notes to the sweetness. Light or dark brown sugar works. Honey or maple syrup can be substituted (you might need slightly less, adjust to taste).

Sesame Oil (1 tablespoon / 15ml): Toasted sesame oil adds a distinct nutty aroma and flavor. It’s potent, so use it judiciously, often added towards the end of cooking or in the sauce to preserve its flavor.

Cornstarch (1.5 tablespoons / approx. 12g): The thickening agent. Mixed with a little cold water or some of the sauce liquids (to make a slurry) before adding to the hot wok prevents clumps and creates a glossy sauce that coats the ingredients. Arrowroot powder or tapioca starch can be used as alternatives.

Optional Sauce Additions:
- Red Pepper Flakes (1/4 – 1/2 teaspoon): For a touch of heat.
- Sriracha or Chili Garlic Sauce (1-2 teaspoons): For more pronounced heat and garlic flavor.
- Oyster Sauce (1 tablespoon): Adds a deep umami complexity (ensure it aligns with dietary needs, e.g., vegetarian oyster sauce exists).

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Instructions

Prepare the Sauce: In a small bowl, whisk together all the sauce ingredients: low-sodium soy sauce, pineapple juice, rice vinegar, brown sugar, and sesame oil. In a separate tiny bowl or cup, whisk the cornstarch with 2 tablespoons of cold water (or some of the prepared sauce mixture) until completely smooth, creating a slurry. Set both the sauce mixture and the cornstarch slurry aside. This prevents you from scrambling to measure while ingredients are cooking.

Prepare the Protein (if using Chicken): Pat the cubed chicken dry with paper towels. This helps it brown better instead of steaming. You can optionally toss the chicken with 1 teaspoon of cornstarch and a pinch of salt and pepper; this gives it a light coating that helps it brown and creates a slightly velvety texture (a technique called velveting).

Prepare the Vegetables and Aromatics: Ensure all your vegetables (pineapple, bell peppers, broccoli, onion, carrots) are chopped and ready. Have the minced garlic and ginger nearby, but keep them separate for now as they cook faster than the vegetables.

Heat the Wok/Pan: Place a large wok or a heavy-bottomed skillet (cast iron works well) over high heat. Allow it to get really hot – you should feel the heat radiating off it. A properly heated pan is essential for achieving that characteristic stir-fry sear (wok hei).

Cook the Protein: Add 1-2 tablespoons of high smoke point oil to the hot wok. Swirl to coat the bottom. Carefully add the chicken (or your chosen protein) in a single layer. Avoid overcrowding the pan; cook in batches if necessary. Let the chicken sear undisturbed for 2-3 minutes until golden brown on one side. Then, stir-fry for another 3-5 minutes, tossing frequently, until cooked through and lightly browned on all sides. Remove the cooked chicken from the wok with a slotted spoon and set aside on a plate.

Stir-Fry the Aromatics: If the wok looks dry, add another ½ tablespoon of oil. Add the minced garlic and ginger to the wok. Stir-fry continuously for about 30 seconds until fragrant. Be careful not to burn them, as burnt garlic tastes bitter.

Stir-Fry the Firmer Vegetables: Add the carrots and onions to the wok. Stir-fry for 2-3 minutes, tossing constantly. These vegetables take slightly longer to cook.

Stir-Fry the Softer Vegetables: Add the bell peppers and broccoli florets. Continue to stir-fry for another 3-4 minutes. The vegetables should become crisp-tender – cooked through but still retaining some bite and vibrant color. If the pan seems too dry at any point, you can add a tablespoon of water or broth to help steam the vegetables slightly without lowering the temperature too much.

Add Pineapple: Add the cubed fresh pineapple to the wok. Stir-fry for 1-2 minutes, just enough to heat it through and lightly caramelize its edges. You don’t want the pineapple to become mushy.

Combine and Sauce: Return the cooked chicken (and any accumulated juices from the plate) back to the wok with the vegetables and pineapple. Toss everything together briefly.

Thicken the Sauce: Give the main sauce mixture a quick stir (as sugars might settle) and pour it over the ingredients in the wok. Bring it to a simmer, tossing everything to coat well. Now, give the cornstarch slurry another quick whisk (as cornstarch settles quickly) and pour it into the simmering sauce while stirring constantly. Continue to cook and stir for about 30-60 seconds, or until the sauce thickens to a glossy consistency that nicely coats all the ingredients. If it gets too thick, add a tablespoon of water or pineapple juice to adjust.

Final Toss and Serve: Remove the wok from the heat. Give everything one final toss. Taste and adjust seasoning if necessary (e.g., a dash more soy sauce for saltiness, a touch more vinegar for tang, or a pinch more sugar for sweetness).

Serve Immediately: Transfer the Pineapple Stir Fry to a serving platter or individual bowls. Garnish generously with toasted sesame seeds, sliced green onions, and fresh cilantro, if desired. Serve hot with your choice of accompaniment, like steamed rice or noodles.

Nutrition

Serving Size: one normal portion
Calories: 450 - 550