Pineapple Fried Rice


The Hawaiian answer to the stir-fry, this dish is exotic, colorful, and bursting with flavor. To fill out the dish with more veggies, add 1/2 cup thinly sliced shiitake mushrooms along with the onions and garlic, and 1/2 cup peas just after the carrots.

  • 6Servings


  • 2 1/4 cups low-sodium vegetable broth, divided
  • 1 cup long-grain brown rice
  • 1 1/4 cups diced fresh pineapple, divided
  • 1 Tbs. low-sodium soy sauce or tamari
  • 1/2 tsp. red pepper flakes
  • 2 Tbs. toasted sesame oil
  • 1/2 cup diced yellow onion
  • 6 cloves garlic, minced (2 Tbs.)
  • 1 small carrot, finely diced (1/2 cup)
  • 1/2 cup finely diced red bell pepper
  • 5 green onions, thinly sliced (1/3 cup)


1. Bring 2 cups broth and rice to a boil in medium saucepan over medium heat. Cover, reduce heat to medium-low, and simmer 40 minutes, or until all liquid is absorbed and rice is tender.

2. Blend 1/2 cup pineapple, remaining 1/4 cup broth, soy sauce, and red pepper flakes in blender until smooth. Set aside.

3. Heat oil in skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Reduce heat to medium, add carrot and bell pepper, and sauté 3 minutes more. Add remaining 3/4 cup diced pineapple, and cook 3 minutes. Add cooked rice to skillet, and cook 5 minutes, stirring frequently. Add blended pineapple mixture, and cook 3 minutes more, or until liquid is absorbed. Stir in green onions; season with salt and pepper, if desired. 

Nutrition Information

  • Calories: 198
  • Carbohydrate Content: 34 g
  • Fat Content: 6 g
  • Fiber Content: 4 g
  • Protein Content: 4 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 156 mg
  • Sugar Content: 6 g