Sharon BrownWhen it comes to enjoying healthy chicken and pineapple fried rice, you have plenty of delicious pairing options. Consider serving it alongside a fresh salad, perhaps with mixed greens and a light vinaigrette.
You might also opt for a side of steamed broccoli or sugar snap peas for some crunch. If you’re in the mood for something a bit heartier, grilled shrimp or marinated tofu make excellent companions as well, adding protein and complementing the tropical flavors of the dish.
And let’s not forget about dipping sauces; a chili garlic sauce can add an extra kick.
Gather around because I’m about to share a vibrant and flavorful recipe that’s going to become your new kitchen superstar: healthy chicken and pineapple fried rice.
As someone who has a deep-seated love for quick and nutritious meals, I can assure you this dish strikes the right balance between taste and health.
Cooking this delightful fried rice is about more than just flavors—it’s about creating memories, fueling your body, and bringing joy to your dinner table.
What is Healthy Chicken and Pineapple Fried Rice?
Healthy chicken and pineapple fried rice is a delightful dish that cleverly combines lean protein, hearty grains, and sweet fruit.
It features diced chicken breast, perfectly cooked brown rice, fresh pineapple chunks, and colorful veggies.
This meal is not just about filling your tummy; it’s about enjoying a balanced plate loaded with nutrients. The combination of savory and sweet creates a taste sensation that excites the palate.
Each bite brings forth a charming mix of textures, with the rice being fluffy and the chicken tender.
How Does It Taste?
Now, let’s talk taste. Imagine this: the tantalizing aroma of perfectly sautéed garlic and ginger fills the air. The sweetness of pineapple juxtaposes beautifully with the savory chicken and soy sauce.
Plus, the hint of sesame oil brings a lovely nutty flavor to the mix. As for the texture? The soft rice, juicy pineapple, and crispy vegetables all come together to create a harmony that’s as enjoyable to eat as it is to smell.
Why You’ll Love This?
There are countless reasons to fall head-over-heels for this dish. First off, it’s a one-pan wonder—who doesn’t love a quick clean-up?
Secondly, it’s customizable, so feel free to toss in whatever veggies you have lying around. It’s packed with protein thanks to the chicken and eggs, and the addition of brown rice provides valuable whole grains.
Plus, it’s a fantastic way to use leftover rice, making it a winner for busy weeknights.
Did I mention it’s kid-friendly?
With its sweetness and fun textures, even the pickiest eaters will likely ask for seconds.
Ingredients
Here’s what you’ll need to whip up this colorful dish:
- 2 cups cooled cooked brown rice
- 1 ½ cups diced cooked chicken breast
- 2 large eggs, beaten
- 4 tsp coconut oil, separated
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 red bell pepper, diced
- 1 1/2 cups pineapple chunks (fresh or canned)
- 2 garlic cloves, finely minced
- 1 tsp freshly grated ginger
- 2 scallions, chopped
- 1 cup frozen peas and mixed carrots
- 2 tbsp raw cashews (adjust to preference)
- 3 tbsp low sodium soy sauce
Step by Step Directions
Step 1: Prepare Your Ingredients
Start by gathering all your ingredients. Dice the chicken, chop the red bell pepper and scallions, and make sure your pineapple chunks are ready. If you’re using fresh pineapple, cut it into bite-sized pieces.
Step 2: Heat the Oils
In a large pan or wok, heat 2 teaspoons of coconut oil over medium-high heat. Add the minced garlic and ginger. Sauté for about 30 seconds until they release their aroma. The smell will be fantastic!
Step 3: Cook the Chicken
Add the diced chicken to the pan. Stir-fry for about 4-5 minutes until the chicken is heated through and lightly browned. This step ensures that the chicken absorbs the garlic and ginger flavors.
Step 4: Scramble the Eggs
Push the chicken to one side of the pan and add another 2 teaspoons of coconut oil to the empty space. Pour in the beaten eggs and scramble them until fully cooked. Mix them in with the chicken once done.
Step 5: Add the Veggies
Now it’s time for the colorful veggies! Add the diced red bell pepper, frozen peas, and mixed carrots. Stir everything together for about 2-3 minutes. The veggies should be tender but still have a crunch.
Step 6: Toss in the Rice
Next, add the cooled cooked brown rice to the pan. Use a spatula to break it apart and ensure it’s evenly mixed with all the other ingredients. Keep stir-frying for another 3-4 minutes until everything is well combined.
Step 7: Add Pineapple and Flavorings
Add the pineapple chunks, sesame oil, rice vinegar, and low sodium soy sauce. Stir gently as you allow the flavors to meld for another handful of minutes.
Step 8: Serve It Up
As a finishing touch, sprinkle chopped scallions and raw cashews on top before serving. Grab a plate—and dive in!
Tips on Making Healthy Chicken and Pineapple Fried Rice
- Use Leftover Rice: It’s a game changer. Day-old rice is drier and helps achieve that ideal fried texture.
- Stay on Top of Timing: Don’t let the vegetables overcook. You want to retain their crunch and color.
- Get Creative with Your Veggies: Feel free to substitute or add any vegetables you enjoy or have at home.
- Control the Salt: Using low sodium soy sauce lets you enjoy flavor without too much salt, keeping it heart-healthy.
- Adjust Sweetness: Depending on your preference, adjust the amount of pineapple. You can add more for a sweeter dish or reduce for a more savory note.
How Do You Store This Healthy Chicken and Pineapple Fried Rice?
If you have leftovers, storing them is quick and easy. Allow the fried rice to cool before transferring it into an airtight container. You can keep it in the refrigerator for about 3-4 days.
For longer storage, consider freezing portions in freezer-safe bags. Just remember to thaw in the refrigerator before reheating!
What Other Substitutes Can You Use in Healthy Chicken and Pineapple Fried Rice?
- Quinoa Instead of Rice: Swap out brown rice for quinoa for a protein boost. Quinoa is a complete protein and holds a lovely texture that complements the dish.
- Turkey or Tofu: If you prefer a leaner meat option, ground turkey works wonders. Alternatively, use cubed tofu for a vegetarian version.
- Different Vegetables: Switch bell peppers for broccoli, snap peas, or even zucchini for additional nutrients.
- Pineapple Alternatives: Mango or peaches can bring a unique sweetness. If you like a tangy edge, try using lime juice instead of pineapple.
- Alternative Oils: Canola oil or avocado oil can be used in place of coconut oil. These oils have their own health benefits and flavor profiles.
Healthy Chicken And Pineapple Fried Rice
Equipment
- large pan or wok
Ingredients
- 2 cups cooled cooked brown rice
- 1 ½ cups diced cooked chicken breast
- 2 large eggs beaten
- 4 tsp coconut oil separated
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 1 red bell pepper diced
- 1 1/2 cups pineapple chunks fresh or canned
- 2 garlic cloves finely minced
- 1 tsp freshly grated ginger
- 2 scallions chopped
- 1 cup frozen peas and mixed carrots
- 2 tbsp raw cashews adjust to preference
- 3 tbsp low sodium soy sauce
Instructions
- Start by gathering all your ingredients. Dice the chicken, chop the red bell pepper and scallions, and make sure your pineapple chunks are ready. If you’re using fresh pineapple, cut it into bite-sized pieces.
- In a large pan or wok, heat 2 teaspoons of coconut oil over medium-high heat. Add the minced garlic and ginger. Sauté for about 30 seconds until they release their aroma. The smell will be fantastic!
- Add the diced chicken to the pan. Stir-fry for about 4-5 minutes until the chicken is heated through and lightly browned. This step ensures that the chicken absorbs the garlic and ginger flavors.
- Push the chicken to one side of the pan and add another 2 teaspoons of coconut oil to the empty space. Pour in the beaten eggs and scramble them until fully cooked. Mix them in with the chicken once done.
- Now it’s time for the colorful veggies! Add the diced red bell pepper, frozen peas, and mixed carrots. Stir everything together for about 2-3 minutes. The veggies should be tender but still have a crunch.
- Next, add the cooled cooked brown rice to the pan. Use a spatula to break it apart and ensure it’s evenly mixed with all the other ingredients. Keep stir-frying for another 3-4 minutes until everything is well combined.
- Add the pineapple chunks, sesame oil, rice vinegar, and low sodium soy sauce. Stir gently as you allow the flavors to meld for another handful of minutes.
- As a finishing touch, sprinkle chopped scallions and raw cashews on top before serving. Grab a plate—and dive in!
Notes
- Use Leftover Rice: It’s a game changer. Day-old rice is drier and helps achieve that ideal fried texture.
- Stay on Top of Timing: Don’t let the vegetables overcook. You want to retain their crunch and color.
- Get Creative with Your Veggies: Feel free to substitute or add any vegetables you enjoy or have at home.
- Control the Salt: Using low sodium soy sauce lets you enjoy flavor without too much salt, keeping it heart-healthy.
- Adjust Sweetness: Depending on your preference, adjust the amount of pineapple. You can add more for a sweeter dish or reduce for a more savory note.
Nutrition
Frequently Asked Questions
Conclusion
So there you have it! Healthy chicken and pineapple fried rice is not just a meal; it’s an experience. The quick preparation, vibrant flavors, and nourishing ingredients make it a reliable go-to for any weeknight dinner.
This dish ensures that you’re eating well without sacrificing an ounce of flavor. I hope you dive into this delectable recipe and enjoy every single bite.
Grab your spatula and let’s get cooking!
