Simple to Make and Very Healthy, Pineapple Brown Rice

Here’s a delightful brown rice dish that’s very tasty and easy to make. ! created it to serve with my recipe for Roasted Asian-Style Lean Pork Tenderloin but.


Yield :

  • Makes 5 servings (about ¾ cup each)
  • for 1 serving (about ¾ cup each)
  • Smartpoints : 6

Ingredients :

  • 1½ teaspoons sesame oil or canola oil
  • 1 cup Basmati brown rice, see shopping tip
  • ½ red bell pepper (1 cup) seeded and chopped
  • 3 green onions, sliced
  • ½ tablespoon ginger (from a jar)
  • 1 (8-ounce) can pineapple chunks, unsweetened, undrained and cut each piece in half
  • 2 tablespoons reduced-sodium soy sauce
  • 1¼ cups water

Preparation :

  • 1. Heat oil in a large nonstick pan until hot. Turn the temperature down to medium. Add rice, red pepper, green onions, ginger and stir constantly until the rice begins to brown, about five minutes. Remove pan from the heat.
  • 2. Stir into rice mixture the soy sauce, undrained pineapple with juice and water. Stir to blend.
  • 3. Add pan back to heat and bring the rice mixture to a boil. Cover pan, turn down heat to simmer and cook for 35-40 minutes or until the rice is tender and the water is absorbed. Let sit for five minutes and then fluff with a fork before serving.

Nutritional Info :

  • Makes 5 servings (about ¾ cup each)
  • for 1 serving (about ¾ cup each)
  • 186 calories
  • 2.6g fat
  • 4g protein
  • 38g carbs
  • 2g fiber
  • 235mg sodium
  • 7g sugar
  • SmartPoints value : 6

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