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Fried Brown Rice with Pineapple and Vegetables

Serves 6

Tasty on its own for a light supper, this dish is equally at home as a side dish for roast chicken or fish. Feel free to experiment with different favorite vegetables to create your own variations.

Ingredients

  • 2¼ cups low-sodium vegetable or chicken broth, divided
  • 1 cup organic brown rice
  • 1¼ cups diced fresh pineapple, divided
  • 1 tablespoon low-sodium soy sauce
  • 2 tablespoons sesame oil
  • 1/2 cup shitake mushrooms, thinly sliced
  • 1/2 cup yellow onion, diced
  • 7 cloves garlic, minced
  • 1 medium carrot, diced
  • 1/2 cup red pepper, finely diced
  • 4 scallions (white portion only), thinly sliced

Directions:

  1. Pour 2 cups of the broth into a medium saucepan. Add brown rice. Cover, turn heat to high, bring to a boil, and reduce heat to medium.
  2. Simmer brown rice and broth until liquid is absorbed and rice is soft.
  3. In a blender, combine 1/2 cup of the pineapple, the remaining 1/4 cup of broth, and the soy sauce. Blend until smooth.
  4. In a large skillet, heat oil over medium heat. Add shitake mushrooms, onion, garlic, carrot, and red pepper. Sauté for 3 minutes; then add the remaining diced pineapple, and cook for an additional 3 minutes.
  5. Add cooked rice to skillet. Cook 5 to 6 minutes, stirring often. Add blended pineapple mixture, and cook until liquid is absorbed.
  6. Spoon rice mixture into a serving dish, sprinkle with chopped scallions, and serve warm, with salt and pepper on the side, if necessary.

Nutritional information per serving: 132 calories, 6 g fat (1 g saturated), 19 g carbohydrates, 3 g fiber, 2 g protein, 0 mg cholesterol, 163 mg sodium, 5 g sugar

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

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Dr. Connealy graduated from the University of Texas School of Public Health and the Chicago Medical School. She then completed her post-graduate training at the Harbor/UCLA Medical Center in Los Angeles, California. A genuine health leader, Dr. Connealy has been published in the Journal of the American Nutraceutical Association, as well as in numerous health columns and magazines. She??s also a frequent guest speaker for media and professional organizations all over the country. Today, Dr. Connealy is the Medical Director of the Center for New Medicine in Orange County, California and the author of the Newport Natural Health Letter. Dr. Connealy??s e-newsletter and website feature the same outlook she provides to the patients in her clinic ?? a combination of honest information, unique solutions, simple marching orders, and tough love. You??ll find that the advice Dr. Connealy has to share is thorough, effective, and supported by medical science ?? yet it??s easy to understand and act upon.

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archive

Fried Brown Rice with Pineapple and Vegetables

Serves 6

Tasty on its own for a light supper, this dish is equally at home as a side dish for roast chicken or fish. Feel free to experiment with different favorite vegetables to create your own variations.

Ingredients

  • 2¼ cups low-sodium vegetable or chicken broth, divided
  • 1 cup organic brown rice
  • 1¼ cups diced fresh pineapple, divided
  • 1 tablespoon low-sodium soy sauce
  • 2 tablespoons sesame oil
  • 1/2 cup shitake mushrooms, thinly sliced
  • 1/2 cup yellow onion, diced
  • 7 cloves garlic, minced
  • 1 medium carrot, diced
  • 1/2 cup red pepper, finely diced
  • 4 scallions (white portion only), thinly sliced

Directions:

  1. Pour 2 cups of the broth into a medium saucepan. Add brown rice. Cover, turn heat to high, bring to a boil, and reduce heat to medium.
  2. Simmer brown rice and broth until liquid is absorbed and rice is soft.
  3. In a blender, combine 1/2 cup of the pineapple, the remaining 1/4 cup of broth, and the soy sauce. Blend until smooth.
  4. In a large skillet, heat oil over medium heat. Add shitake mushrooms, onion, garlic, carrot, and red pepper. Sauté for 3 minutes; then add the remaining diced pineapple, and cook for an additional 3 minutes.
  5. Add cooked rice to skillet. Cook 5 to 6 minutes, stirring often. Add blended pineapple mixture, and cook until liquid is absorbed.
  6. Spoon rice mixture into a serving dish, sprinkle with chopped scallions, and serve warm, with salt and pepper on the side, if necessary.

Nutritional information per serving: 132 calories, 6 g fat (1 g saturated), 19 g carbohydrates, 3 g fiber, 2 g protein, 0 mg cholesterol, 163 mg sodium, 5 g sugar

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

Newsletter Signup.

Sign up to the Human Events newsletter

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