CHICKEN AND PINEAPPLE FRIED RICE

Name: CHICKEN AND PINEAPPLE FRIED RICE
Cook time: 15 min
Total time: 15 min
Cuisine: Asian, Chinese
Ingredients: 2 tsp coconut oil; 3 spring onions, finely sliced; 2cm ginger, finely chopped; 1 x 240g skinless chicken breast fillet, sliced into 1cm strips; 50g spring greens, stalks removed and leaves shredded; 250g pre-cooked brown rice; 75g fresh or tinned pineapple chunks; 1 tbsp light soy sauce; 2 tsp sesame oil; handful of coriander, roughly chopped; small handful of beansprouts

4 steps

Cook:15min

As I always say, you've got to eat your greens and this dish contains plenty of them. It may seem like an odd combo but the sweetness of the pineapple is a great match with the nuttiness of the brown rice.

Updated at: Wed, 16 Aug 2023 23:52:37 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

112

High

Nutrition per serving

Calories1488.3 kcal (74%)

Total Fat32.4 g (46%)

Carbs213.8 g (82%)

Sugars9.2 g (10%)

Protein80.6 g (161%)

Sodium720.5 mg (36%)

Fiber13.1 g (47%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1 x 240gskinless chicken breast fillet

sliced into 1 c m strips

50gspring greens

stalks removed and leaves shredded

250gbrown rice

pre-cooked

75gfresh pineapple chunks

or tinned

1 Tbsplight soy sauce

2 tspsesame oil

coriander

roughly chopped

beansprouts

Instructions

Step 1

Melt the coconut oil in a large frying pan or wok over a high heat. Chuck in the spring onions, ginger and chicken and stir-fry for about 2 minutes, by which time the chicken should be lightly browned and almost cooked.

Step 2

Add the spring greens and toss together with the rest of the ingredients. Continue stir-frying for 1 minute then add the rice, crumbling it between your fingers as you drop it in, followed swiftly by 2 tablespoons of water, which will steam up to help warm through and separate the rice as well as finish the cooking of both the chicken and greens.

Step 3

Keep stir-frying until you are happy the chicken is fully cooked and the rice is hot. Check the chicken is cooked by slicing into one of the larger pieces to make sure the meat is white all the way through, with no raw pink bits left.

Step 4

Turn off the heat and add the pineapple chunks, soy sauce, sesame oil and coriander. Toss the whole lot together, then pile it high on a plate. Finish with a nice pile of crunchy beansprouts.