When families are in a financial or time pinch, canned food makes healthy recipes within reach. In this recipe inspired by Just A Taste Food Blog, our nutritionists substitute some of the fresh vegetables for canned. Using canned chicken instead of fresh, cooks can save time in the kitchen without sacrificing flavor. You can regrow green onions for weeks using techniques like this, which makes purchasing fresh a budget-friendly option.
Pineapple Chicken Fried Rice
Pineapple Chicken Fried Rice. Photo Credit: justataste.com
Prep time: 20 minutes
Serving size: 1 cup Serves: 8
1 tablespoon sesame oil or olive oil
1 medium onion, diced
3 cloves garlic, minced
2 teaspoons minced fresh ginger
½ cup diced carrots (if frozen, run under warm
water to thaw)
2-10oz cans chicken breast in water, drained and
4 cups cooked long grain brown rice (cold or room
2 green onions, sliced, plus more for garnish
½ cup canned low-sodium peas (if frozen, run under warm water to thaw)
1 cup canned pineapple in 100% juice, chopped
2-3 tablespoons low sodium soy sauce
- Heat a large sauté pan or wok over medium heat and add 1 tablespoon oil. Let pan heat for a minute and then add the onion, garlic and ginger and cook, stirring occasionally, until the onion softens, about 2 minutes.
- Add the carrots and cook 1 more minute until they have softened slightly.
- Stir in the canned chicken, and mix to combine.
- Stir in the green onions, rice, peas and chopped pineapple.
- Drizzle the rice with the soy sauce then stir to combine.
Nutrition Information per Serving:
Calories 244, Total Fat 4 g, Carbohydrates 30 g, Fiber 3 g, Protein 22 g, Sodium 419 mg,
Cholesterol 31 mg
Source: Just A Taste food blog http://www.justataste.com/2013/07/easy-pineapple-chicken-fried-rice-recipe/
Recipe modified by CHOICES Nutrition Education Program
Funding is provided in part by the USDA’s SNAP-Ed (Supplemental Nutrition Assistance Program Education).
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