Chicken Pineapple Fried Rice

Difficulty | Serves 2 | Book - MORE Cooking for 1 or 2 people

Chicken Pineapple Fried Rice
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⅓ cup raw Basmati rice
1 whole egg
cooking spray
250g skinless chicken breast small dice
½ teaspoon crushed garlic (in jar)
¼ cup carrots small dice
¼ cup shallots sliced
¼ cup red capsicum small dice
¼ cup frozen peas
¾ cup fresh pineapple dice
1 tablespoon sultanas
1 teaspoon soy sauce 43% less salt
½ teaspoon fish sauce
2 teaspoons oyster sauce
½ teaspoon curry powder (Clive of India®)
¼ teaspoon turmeric
20g dry roasted unsalted cashews (optional)

Per serve
FatTotal9.9g
Saturated2.2g
Fibre5.0g
Protein37.8g
CarbsTotal45.0g
Sugar13.1g
Sodium552mg
Kilojoules1775 (cals 424)
GI RatingMedium

Method

  1. Cook rice as instructed on packet. Drain and rinse well.
  2. Whisk egg then fry in a large non-stick frypan that has been coated with cooking spray. Remove from pan, cut into pieces.
  3. Re-spray pan then add chicken, garlic and carrots. Sauté for 3 minutes.
  4. Add shallots, capsicum, peas, pineapple and sultanas. Cook for 3 minutes.
  5. Add cooked rice, combine well. Add soy sauce, fish sauce, oyster sauce, curry powder and turmeric, combine well. Fold cooked egg through rice. Then sprinkle cashews over top and serve.

Variation: Omit cashews for a lower fat count of 4.9g fat per serve.

Suitable to be frozen.

Dietitian's tip

The different colours of fruit and vegetables in this dish will provide you with many different essential vitamins (B,D,A) and antioxidants.

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