Chicken Stir Fry With Pineapple Orange Barbecue Sauce

This Chicken Stir Fry With Sweet Pineapple Orange Barbecue Sauce is hot off the stir fry pan!  I made this for dinner Thursday, and it was sooo good, I had to share the recipe while still fresh in my mind, and my taste buds!  Savory, fruity and slightly sweet  ~ a classic Meats & Sweets (aka meat and fruit-based) entrée.  




The key is to prep the chicken first with the spices and a dusting of flour first so it can sit for a few minutes while you prep the vegetables.  

What also made this so delicious was the fruity, slightly sweet and slightly smokey barbecue sauce.  I had the thought to make a Chicken Stir Fry for lunch during our brief break at home, however, I had not preplanned the sauce.  It was a spontaneous alchemy that came together at the last minute, which made this Chicken Stir Fry super delicious.  The chicken came out perfectly cooked ~ tender without being too dry or chewy, just enough vegetables, and a hint of juicy fruity sweetness with the pineapple and the orange marmalade in the sauce. 

Enjoy more simple recipes with balanced savory and slightly sweet and fruity flavors in Meats & Sweets ~ A High Vitality Diet.

I did not include exact amounts of the spices and other ingredients.  Season to taste, and make substitutions, and/or adjustments to accommodate what you have on hand, and your tastes.  

The Chicken Stir Fry with Pineapple Orange Barbecue Sauce made use of some ingredients I happened to have on hand which won't be the exact ingredients you have, so make it work with what you have.

I also used two pans to prepare this.  We were on a tight schedule, and I realized that we no longer had our big, well seasoned stir fry pan.  Must have let it go during our move.  You can use one big pan, and prepare in batches, or use two pans.

Chicken Stir Fry With Pineapple Orange Barbecue Sauce  

Chicken:
~2 Pounds chicken breast
Flour of choice (see notes below)
Seasonings:  Dried ginger, white pepper, salt, garlic salt, sweet curry or turmeric
Cooking oil that works well in high heat ~ coconut oil, ghee, and/or a blend with extra virgin olive oil

To Prep:

Cut chicken into nice-sized, roughly 2 inch pieces.  If the chicken breasts are really thick, cut in half width-wise first.  

Place in a mixing bowl, and toss with seasoning and a dusting of flour.  Stir and add more of each until all the pieces are evenly coated.  I used a light hand with the dried ginger and sweet curry and was more generous with the salt and white pepper.  (see notes, below.) To easily dust with flour, I use a tea strainer that has a handle, and just scoop a little flour out, then shake it on the chicken, stir, repeat.





Vegetables:
1 Sweet onion, cut in half moon shapes
2 Celery stalks, sliced
1 Carrot, cut in half lengthwise, then sliced
1 Yellow or green zucchini, cut in half lengthwise, then sliced
1-2 small cloves garlic, crushed with the side of a chef's knife, then minced 
~1/3 cup Pineapple chunks (from canned pineapple chunks in juice)
Salt, white pepper
Cooking fat ~ coconut and extra virgin olive oil or ghee or your choice





Sauce:
~2 Tbsp. Barbecue Sauce (I used Burman's Sweet & Smoky Bar-B-Q Sauce Texas Style)
~1 Tbsp. Sweet orange marmalade
1-2 Tbsp. of juice to thin ~ I used a Mango Passion Fruit Juice (from Aldi's) and a bit of the pineapple juice which was perfect, however, you can use all pineapple juice, or try apple or orange juice

Combine all ingredients into a small bowl.




Steps for preparing Chicken Stir Fry with Pineapple Orange Sauce

If using two separate cooking pans, heat and add cooking oils/fat.  If using one pan, start with the vegetables.  I used coconut oil, but added a tiny bit of butter once the vegetables were all in the pan.

For the vegetables, add the onion, celery and carrot first.  Once it starts to soften, add the garlic, then the zucchini.  Once the vegetables are nearly cooked, add the pineapple chunks.  Stir, then turn low, or remove  into a bowl to stir fry the chicken.

Add more coconut oil or cooking fat to stir fry the chicken.  Carefully add chicken.  Cook at high heat stirring continually.

Once the chicken has all turned white, or started to brown, turn low, and add sauce.  Let cook another minute, then keep lid on but turn off the heat.

If having used only one pan, add the veggies back into the pan before turning off the heat.  Let it all warm through before serving.





Notes:

I used an all purpose flour because I inherited a bag of it while cleaning out the in-laws condo.  I personally don't buy all purpose flour anymore, however it works great for this purpose.  If you prefer not to use an all purpose flour, substitute with either a different flour, or use arrowroot powder, which will also help thicken the sauce.  

The flour dusting and spices added to the chicken has a few purposes:

  • It helps prevent the chicken pieces from sticking together
  • Adds flavor
  • Helps prevent sticking while cooking

It's a trick I learned a while back, and it works well.  For those who may only have corn starch on hand, it will work in lieu of either the flour or the arrowroot powder.  You could try a tapioca flour if needed as well.

I use a lighter hand with the dried ginger and sweet curry (or turmeric) both of which are warming spices.  A little adds nice flavor without making it too warming while still hot outside.   

Dried ginger has several functions in traditional Chinese medicine, one of which is to help detoxify animal meats when cooking, in addition to the warmth being used for cold conditions, aiding digestion, and more.

I like blending extra virgin olive oil with the coconut oil, especially when cooking chicken.  Olive oil is not the best choice if using it by itself as it's not an ideal choice when cooking with a high heat.  Add the coconut oil first, let it heat for a couple seconds, then add the olive oil, then after a couple more seconds, add the chicken.  Oil should be hot, but not over heated and smoking.  

Butter by itself will turn brown, but can similarly be added once the cooking process has started which I did with the vegetables.  Ghee is another good choice.

My final note is to encourage not sweating the little added sugar or flour in the diet.  Some of us have become obsessed with believing we need to be rid of every form of sugar in the diet, and/or grains, which may not be necessary.  Sugar in itself is not the problem, which I discuss in my article, It's Not the Sugar and will be discussing more in our Meats & Sweets book two, and/or upcoming posts.

Here’s a delicious fall off the bone Roasted Chicken Quarters with Herbed Citrus Mustard Sauce that can be roasted even if not completely thawed. 




You may also enjoy these Super Simple & Quick Chicken Breast Recipes.


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