Pineapple Chicken and Rice

Pineapple Chicken and Rice

Description

This Pineapple Chicken and Rice dish is a delightful combination of sweet and savory flavors. Juicy chicken, vibrant bell peppers, and sweet pineapple chunks come together in a flavorful sauce, served over fluffy rice. It’s a perfect one-pan meal that is quick, easy, and ideal for busy weeknights.

Ingredients

For the Chicken

• 2 boneless, skinless chicken breasts (cut into bite-sized pieces)
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• ½ teaspoon black pepper
• ½ teaspoon garlic powder

For the Pineapple Sauce

• 1 cup pineapple chunks (fresh or canned, drained)
• ½ cup pineapple juice (from the can or fresh)
• 2 tablespoons soy sauce
• 1 tablespoon honey (or brown sugar)
• 1 tablespoon rice vinegar
• 1 teaspoon fresh ginger (grated)
• 2 cloves garlic (minced)
• 1 tablespoon cornstarch (mixed with 2 tablespoons water)

For the Rice

• 1 cup jasmine or basmati rice
• 2 cups chicken broth (or water)
• ½ teaspoon salt

Optional Additions

• 1 red bell pepper (sliced)
• ½ onion (sliced)
• ½ cup frozen peas
• ½ teaspoon red pepper flakes (for heat)

Instructions

1. Cook the Rice:

   • Rinse the rice under cold water until the water runs clear.
   • In a pot, bring 2 cups of chicken broth (or water) to a boil.
   • Add the rice and salt, cover, and reduce heat to low.
   • Let it simmer for 15 minutes, then remove from heat and let it rest.

2. Prepare the Chicken:

   • In a bowl, mix chicken pieces with 2 tablespoons soy sauce, black pepper, and garlic powder.
   • Heat 1 tablespoon olive oil in a pan over medium-high heat.
   • Add chicken and cook for 5-7 minutes until golden and fully cooked. Remove and set aside.

3. Make the Pineapple Sauce:

   • In the same pan, add minced garlic and grated ginger. Sauté for 30 seconds.
   • Add pineapple chunks, pineapple juice, soy sauce, honey, and rice vinegar. Stir well.
   • Mix cornstarch with water and add to the sauce. Stir until thickened (about 2 minutes).

4. Combine Everything:

   • Return the cooked chicken to the pan and toss in the sauce.
   • Add sliced bell peppers and onions (if using) and cook for 2-3 more minutes.
   • Serve over cooked rice and garnish with green onions or sesame seeds.

Recipe Notes & Tips

• Use Fresh Pineapple: Fresh pineapple provides a more vibrant flavor, but canned works well too.
• Make it Spicy: Add red pepper flakes or Sriracha for extra heat.
• Meal Prep Friendly: Store in airtight containers for up to 3 days. Reheat gently to avoid drying out the chicken.
• Swap the Protein: Try shrimp, tofu, or even beef for variations.

Servings & Nutritional Information

Servings: 4

Per Serving (Approximate):

• Calories: 380
• Protein: 28g
• Carbohydrates: 52g
• Fat: 6g
• Fiber: 3g
• Sugar: 15g
• Sodium: 700mg

Health Benefits of Pineapple Chicken and Rice

1. Rich in Protein: Chicken provides lean protein for muscle growth and repair.
2. Boosts Immunity: Pineapple is packed with Vitamin C and antioxidants.
3. Supports Digestion: Bromelain in pineapple aids digestion and reduces bloating.
4. Balanced Meal: A great mix of protein, carbs, and fiber for sustained energy.
5. Low in Fat: Made with minimal oil, making it a healthy meal option.

Q & A

Q: Can I use brown rice instead of white rice?
A: Yes! Brown rice is a healthier option, but it takes longer to cook. Increase the cooking time to about 40 minutes.

Q: How do I make it gluten-free?
A: Use tamari or coconut aminos instead of soy sauce.

Q: Can I freeze this dish?
A: Yes! Store in freezer-safe containers for up to 2 months. Thaw in the fridge before reheating.

Q: What can I serve with Pineapple Chicken and Rice?
A: Steamed broccoli, a side salad, or egg rolls pair well with this dish.

Would you like any modifications or extra tips? 😊