by Brynna Robert
Recipe is by Brynna Robert, 12, of Metairie. Brynna’s recipe was the Louisiana winner for the 2013 Healthy Lunchtime Challenge that chose one recipe from each state and U.S. territory.
1 tablespoon canola oil, separated
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
1. 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 plan.
2. 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.
3. 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.
4. Serve the stir-fry with orange wedges to squeeze juice on top.
Nutritional analysis per serving: 286 calories; 8 g protein; 53 g carbohydrates; 5.7 g fat (0.46 g saturated fat); 519 mg sodium.