By Fanqing Feng, Dietetic Intern [University of Minnesota – The Emily Program]
This pineapple chicken fried rice is a traditional Chinese food. It is not only delicious but colorful and can be served in a pineapple shell for an exotic touch.
The most amazing part of this recipe is the pineapple fried rice has ingredients from each of the five food groups. Pineapple is a fruit, eggs and chicken are proteins, rice is a grain, milk is a dairy, and onions, snow peas, carrots and green onions are all vegetables.
This recipe is quick and easy, delicious and full of nutrients! The sour and sweet flavor of pineapple stimulates the appetite and the pineapple is also a good source of vitamin C and fiber. Other nutrients included in this recipe are varieties of vitamin B, vitamin A and vitamin K.
Pineapple Chicken Fried Rice
(Serves 3)
Ingredients:
- Half of a pineapple
- 1 egg
- 1 tbsp. water
- 3 tbsp. vegetable oil
- 100g chopped chicken breast
- 1/2 cup frozen snow peas
- 1/2 cup chopped carrots
- 2 tbsp. soy sauce
- half of an onion, chopped
- 350 g cooked white rice, cold
- 2 tbsp. milk
- 1 tsp. sugar
- 1/2 cup chopped green onions
- 1/2 tsp. ground black pepper
- A pinch of garlic powder
Directions:
- Cut a pineapple in two halves and save the leaves on top. Scoop out the pineapple flesh from one half and chop the rest of the pineapple flesh into 1/2 inch cubes.
- In a small bowl, beat the egg with water. Heat a skillet on low heat with 1 tbsp. vegetable oil and add the egg and water mixture. Cook flat for 1 or 2 minutes and remove from heat. Cut egg into shreds.
- Heat 1 tbsp. vegetable oil in a large skillet over medium hear. Add the chicken, snow peas, carrots and 1 tbsp. of soy sauce. Cook and stir until the chicken in cooked through, about 5 minutes. Remove the chicken to a bowl and set aside.
- Heat the remaining vegetable oil in the same pan and add the onion. Saute until soft.
- Add the rice, milk, remaining soy sauce, shredded egg, pineapple cubes, sugar and cooked chicken with vegetables. Add the pepper and garlic powder. Sir fry for about 5 minutes or until its all heated and sizzling.
- Add the green onions and saute for another minute or so. Put the fried rice back into the pineapple shell and serve hot!
Tips:
- You can swap or add any of your other favorite veggies or proteins.
- You can also sub in brown rice for a healthier alternative.
- Stays good for a few days in the fridge, but add water to the rice when reheating to avoid rice that is too sticky.
Nutrition Information:
Per serving: 440 calories, 19 g total fat (3.7g saturated fat), 181 mg cholesterol, 52 g carbohydrate, 1.4 g added sugar, 3.5 g fiber, and 651 mg sodium.
