*Pineapple Rice

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This recipe has been modified to support a balanced meal plan. More info here.

 Makes 3 servings. Each serving provides:
4 oz grain   4 oz vegetables   1 ½ oz fruit
 
Aprx Nutrition for One Serving
Cal: 245  Protein: 6.6g  Carbs: 51.9g  Fat: 2.2g  Fiber: 5.3g

Ingredients

Use a combination of vegetables that weigh 12 oz.

  • 12 oz leftover cooked brown rice
  • 4 oz pineapple juice*
  • 2 Tbsp soy sauce
  • 1 tsp (5g) fresh ginger, grated zest
  • a few drops toasted sesame oil, optional
  • ½ tsp Sambal Oelek chili paste, optional
  • 3 oz broccoli, small florets (blanched)
  • 3 oz cauliflower, small florets (blanched*)
  • 2 oz diced or julienned carrots (blanched)
  • 2 oz red pepper, diced
  • 2 oz onions, chopped
  • scallions, sliced diagonally for garnish
  • 6 oz pineapple chunks

Instructions

  1. Create a sauce by mixing together the juice, soy sauce, ginger zest, sesame oil and chili paste. Pour this sauce over the rice and set it aside.
  2. Preheat wok to very hot then add the onions. Cover briefly to sear then add the peppers. Cover briefly. This will allow moisture from peppers to release. Take care to not over cook.
  3. Add rice mixture, cauliflower, broccoli, and carrots. Toss to combine and blend the flavors. 
  4. Continue cooking and tossing, until the rice does not look wet and everything is heated through.
  5. Garnish with pineapple chunks and scallions.
  6. To make a balanced meal add a protein like edamame, black beans or tofu.

Notes

  • 1 can (540 ml) pineapple chunks. Drain the juice and set aside 2 oz of the juice. Save the chunks for garnish. Left over pineapple and juice can be portioned and frozen.
  • If you are not familiar with how to blanche vegetables, check out this short video demonstrating How to Blanche Vegetables by the American Heart Association
  • If you don’t have a wok, use any type of pan that is large enough to accommodate the tossing and mixing of the rice and vegetables.