Prep 10 mins
Cook 25 mins
With a delicious tropical flavor this dish is easy to make and low fat too! This recipe is all over the internet so it is difficult to say where it originated - but this is my version. The original recipe has 3/4 cup chopped green onions that you add in the last 5 minutes of cooking. I don't use green onions for ANYTHING, so part of my modification was to leave those out. Throw them in if you are so inclined!
- 1 tablespoon olive oil
- 4 boneless skinless chicken breasts (cut into 1-inch cubes)
- 2 garlic cloves, minced
- 2 1⁄2 cups chicken broth
- 1 (20 ounce) can pineapple chunks in juice, undrained
- 1 1⁄2 cups rice (long grain white rice or brown rice, uncooked)
- 3⁄4 cup carrot (finely chopped)
- 1⁄2 cup red pepper (chopped)
- 1⁄2 cup green pepper (chopped)
- 1⁄3 cup ketchup
- 2 tablespoons brown sugar
- 2 tablespoons soy sauce
- 2 tablespoons white vinegar
- 1 teaspoon onion powder
- Heat a large sauce pan or Dutch oven over medium heat. Add olive oil.
- Cook chicken in olive until browned.
- Add garlic and cook for another 2-3 minutes stirring well to make sure garlic does not burn.
- Add remaining ingredients and stir well. Bring to boil.
- Reduce heat to med-low.
- Cover and simmer for 25 minutes until rice is tender.
- Serve immediately.
This is one of my favorite recipes. I got this off of another website a few years ago and make it regularly. I use 2 cups of liquid for one cup of dry brown rice. I use about 3 carrots (I love them) sliced thin and one or two bell peppers (whatever I have on hand). I also buy bell peppers when they are on sale and freeze them to use in this recipe. You can chop them up still frozen and throw them in. I have never used the onion powder and also only like pineapple chunks, not crushed pineapple (it gets lost in the dish). Using a pound of chicken and a cup of rice, I usually get about 5-6 servings from this and it reheats and freezes well.
Easy, tasty and low fat are always teasers that catch my eye. While I did really enjoy the flavors of this dish and will certainly try again, I had a few problems with the dish which on reflection I should have anticipated. The amount of liquid was excessive for the type of rice i choose and showed in the final results . Cooked my pot for 25 minutes and still had a good amount of starchy liquid left so I cooked an additional 3 minutes turned off the pot and let it sit another 5. While the liquid was gone, the rice was rather mushy and a little sticky. I would suggest going by the amount of liquid on your packaging and adjusting the total amount of liquid and cooking time accordingly. The flavors here are really delicious and worth the effort. I do like scallions and included them in my dish - glad they were mentioned in the intro. My peppers were a combination of red, yellow and green which match well in color and flavor. My only change to the seasoning was to add 1/4 teaspoon of ground ginger to a half batch of the recipe -- which I thought balanced the sweetness of the catsup and brown sugar nicely. Thanks! Made for *Newest Zaar Tag*.
This recipe is from the series of cookbooks out of Canada from the Poleski sisters (I may have the name wrong). There is "Looneyspoons", "Crazy Plates", and "Eat, Shrink, and be Merry". I have all 3 and love most of the recipes out of them. They are all healthy and fun to read.