Pineapple Chicken and Rice for Easy, Healthy Dinners
If your weeknight meals need a refresh, pineapple chicken and rice might be your new go-to. It’s fast, flavorful, and fits into everything from clean eating recipes to family meals healthy enough for everyone at the table.
With tender chicken, sweet pineapple, and jasmine rice in one pan, it hits that sweet spot of easy healthy meals that feel special but require minimal effort. Ideal for dinner plans for the week or spontaneous cravings, this dish turns simple ingredients into a tropical comfort.
Table of Contents
Ingredients for Chicken Pineapple Rice
To create this vibrant and satisfying meal, you’ll need a mix of fresh produce, pantry staples, and lean protein. This combination supports both flavor and nutrition, making it a smart pick for anyone exploring healthy dinner ideas or building a meal prep chicken and rice routine.
Here’s what you’ll need:
- 1 pound chicken breast, cubed
- 1 cup pineapple, cubed (fresh preferred, but canned works too)
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 cup jasmine rice
- 2 cups chicken broth
- 1 tablespoon soy sauce
- 1 teaspoon fresh ginger, grated
- Salt and pepper to taste
- 1/4 cup green onions, sliced
- 1 tablespoon sesame seeds
These ingredients offer a balance of savory, sweet, and umami. The use of whole foods and fresh vegetables also supports healthy food ideas for anyone aiming to eat cleaner without sacrificing taste.
Can I swap ingredients for dietary needs?
Yes. If you’re following clean eating recipes or want to adapt for allergies, you can swap soy sauce with coconut aminos, use brown rice instead of jasmine, or make it vegan by replacing chicken with tofu or chickpeas.
Step-by-Step Instructions for This Easy Pineapple Chicken Recipe
Making pineapple chicken and rice is simple enough for beginners yet satisfying enough for seasoned home cooks. This dish comes together in one pan, which means fewer dishes and more flavor in every bite. If you’re planning your dinner plans for the week, this is one recipe you’ll want to keep in rotation.
1. Cook the Chicken
Heat olive oil in a large skillet over medium heat. Add the cubed chicken breast and cook until it turns golden brown and is fully cooked through. Remove the chicken and set it aside on a plate.
2. Sauté the Aromatics and Veggies
In the same skillet, add the chopped onion, minced garlic, and diced red bell pepper. Cook until softened and fragrant, about 3 to 4 minutes.
3. Add Pineapple and Build Flavor
Toss in the cubed pineapple and let it cook for 2 more minutes. This allows the natural sugars to begin caramelizing, adding depth and sweetness to the dish.
4. Simmer with Rice and Broth
Stir in the jasmine rice, chicken broth, soy sauce, grated ginger, salt, and pepper. Bring everything to a gentle boil, then lower the heat. Cover the pan and let it simmer for 18 to 20 minutes, or until the rice is fully cooked and the liquid is absorbed.
5. Reintroduce the Chicken
Add the cooked chicken back into the skillet. Mix everything together gently so the flavors combine and the chicken reheats evenly.
6. Garnish and Serve
Top with sliced green onions and sesame seeds just before serving. This final touch adds a burst of color and a bit of crunch, rounding out this tropical twist on healthy food dishes.
H3: What if the rice is undercooked?
If the rice needs more time, add a splash of broth or water, cover again, and let it cook for an extra 3 to 5 minutes until tender.
Tips for Making Quick, Healthy Dinners With Chicken and Rice
Making chicken pineapple rice taste incredible doesn’t require fancy techniques. A few smart tips can elevate your results while keeping things fast and fuss-free. These strategies also work across other healthy dinner ideas, helping you simplify weeknight cooking without sacrificing flavor.
Focus on Freshness First
Whenever possible, use fresh pineapple. It caramelizes better and adds a brighter, cleaner sweetness. Fresh ginger also makes a noticeable difference in both aroma and taste.
Build Layers of Flavor
Searing the chicken before simmering adds richness and helps it stay juicy. Cooking the rice in broth instead of water infuses every bite with savory depth. These small steps make this dish stand out among healthy food ideas and easy healthy meals.
One Pan, Minimal Mess
Use a deep skillet or sauté pan with a tight lid. This keeps moisture in and ensures the rice cooks evenly. Fewer pans also mean quicker cleanup, perfect for quick dinner ideas easy enough for busy evenings.
Meal Prep Friendly
Double the batch and portion it out for the week. The ingredients reheat well and taste even better the next day, making it ideal for meal prep chicken and rice routines or clean eating recipes you can rely on.
How do I keep the chicken from drying out?
Avoid overcooking it in the first step. Once it’s golden on the outside and cooked through, remove it from the pan. Let it finish heating with the rice at the end to keep it tender and flavorful.
Variations and Substitutions for Clean Eating Recipes
One of the best parts of pineapple chicken and rice is how adaptable it is. Whether you’re eating plant-based, managing food sensitivities, or just switching things up, this dish easily fits into a wide range of healthy eating recipes.
Make it Vegetarian or Vegan
Swap chicken for tofu, tempeh, or chickpeas. Use vegetable broth in place of chicken broth. These swaps keep the dish rich in protein while aligning with clean eating recipes and plant-forward lifestyles.
Try Different Grains
If jasmine rice isn’t your thing, go with brown rice, quinoa, or even cauliflower rice for a lower-carb version. This is especially useful for those following glp1 dinner ideas or low-glycemic meal plans.
Add More Veggies
Toss in snap peas, broccoli florets, or baby spinach during the last few minutes of cooking. This boosts fiber and nutrients without changing the flavor balance. It’s a quick way to elevate healthy food dishes without extra effort.
Spice it Up
A pinch of chili flakes or a splash of sriracha adds heat if you like a bit of kick. Adjust the seasoning to match your taste, especially if you’re looking to create more bold healthy meal ideas for summer nights.
Can I make this without soy sauce?
Yes. Coconut aminos or tamari make great substitutes. Both keep the dish gluten-free while offering a similar savory base.
FAQs About Pineapple Chicken and Rice
Can I use canned pineapple instead of fresh?
Yes, canned pineapple works just fine, especially when you’re short on time. Choose chunks in juice, not syrup, to keep it in line with healthy food ideas. Drain it well to avoid watering down the flavors during cooking.
What kind of rice is best?
Jasmine rice is preferred for its floral aroma and soft texture. However, brown rice or basmati can also work. Just note that cook time and liquid ratio may vary.
How do I store and reheat leftovers?
Let the dish cool before transferring to an airtight container. It keeps well in the fridge for up to 4 days. Reheat in a pan with a splash of broth or in the microwave, covered, for even heating.
Is this dish suitable for lunch the next day?
Absolutely. It’s one of those healthy lunch recipes that actually improves after a night in the fridge. The flavors deepen and the texture holds up well, especially if you store the garnishes separately.
Can I freeze pineapple chicken and rice?
You can freeze it, but the texture of the pineapple may soften slightly. Freeze in portioned containers for easy grab-and-go healthy meal ideas throughout the week.
Nutrition Breakdown of This Healthy Chicken and Pineapple Meal
This pineapple chicken and rice recipe offers a satisfying balance of macronutrients and fits well into many healthy dinner ideas. It’s light enough to keep you energized but hearty enough to fill you up.
Approximate Nutrition Per Serving (1 of 4 servings):
- Calories: 350
- Protein: 28 grams
- Carbohydrates: 34 grams
- Fat: 12 grams
- Fiber: 3 grams
- Sugars: 7 grams
- Sodium: 540 mg
These numbers can vary slightly depending on the brand of ingredients used or any substitutions made. The lean chicken breast provides high-quality protein, while pineapple adds natural sweetness along with vitamin C and antioxidants. Jasmine rice offers energy-supporting carbs, and the added vegetables increase fiber and micronutrient density.
This profile also makes it a great option for those seeking healthy food dishes that align with clean eating recipes or post-workout recovery meals.
How can I reduce the sodium?
Swap soy sauce for a low-sodium version or coconut aminos. You can also reduce the broth to 1.5 cups and add 0.5 cups of water to dilute it slightly without sacrificing flavor.
A Healthy Dinner Idea That Feels Like a Treat
Pineapple chicken and rice brings together everything we love about weeknight cooking. It’s quick, it’s colorful, and it delivers big flavor with very little stress. Whether you’re planning your dinner plans for the week, testing new clean eating recipes, or just craving something different, this recipe checks all the right boxes.
It fits right into your rotation of easy dinner recipes without getting lost in the shuffle of boring meals. The balance of sweet pineapple, savory chicken, and fragrant rice creates a satisfying, tropical-inspired dish that feels like a moment of escape.
If you give this recipe a try, let it be more than just another dinner. Make it your go-to when you need a reset, a win in the kitchen, or simply something that tastes as good as it looks. Share it, tweak it, enjoy it. And if it finds a permanent place in your healthy meal ideas, you’ll know exactly why.
Pineapple Chicken and Rice
Equipment
- Large Skillet
- Cutting Board
- Knife
- Measuring Cups
- Wooden Spoon
Ingredients
Main Ingredients
- 1 pound chicken breast, cubed
- 1 cup pineapple, cubed fresh or canned (drained)
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 cup jasmine rice
- 2 cups chicken broth low sodium preferred
- 1 tablespoon soy sauce
- 1 teaspoon ginger, grated
- salt and pepper to taste
- 1/4 cup green onions, sliced for garnish
- 1 tablespoon sesame seeds for garnish
Instructions
- Heat olive oil in a large skillet over medium heat. Add the cubed chicken and cook until golden brown and fully cooked. Remove and set aside.
- In the same skillet, sauté the onion, garlic, and red bell pepper until softened and fragrant, about 3 to 4 minutes.
- Add the cubed pineapple and cook for another 2 minutes to let the sugars begin to caramelize.
- Stir in jasmine rice, chicken broth, soy sauce, grated ginger, salt, and pepper. Bring to a boil, then reduce heat to low, cover, and simmer for 18 to 20 minutes or until rice is fully cooked.
- Return the cooked chicken to the skillet, stir to combine, and heat through for 2 to 3 minutes.
- Serve hot, garnished with green onions and sesame seeds.
Notes
- Calories: 350
- Carbohydrates: 34 g
- Protein: 28 g
- Fat: 12 g
- Saturated Fat: 2 g
- Cholesterol: 60 mg
- Sodium: 540 mg
- Potassium: 420 mg
- Fiber: 3 g
- Sugar: 7 g
- Vitamin A: 820 IU
- Vitamin C: 45 mg
- Calcium: 35 mg
- Iron: 2 mg
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