EatSmarter exclusive recipe

Fried Rice

with Chicken Strips, Pineapple and Bell Pepper
4.588235
Average: 4.6 (17 votes)
(17 votes)
Fried Rice

Fried Rice - Fruity and spicy at the same time: Finely chopped ingredients fried in the wok

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
420
calories
Calories

Healthy, because

Even smarter

Nutritional values

Hardly any fat, a lot of valuable protein and energy-supplying carbohydrates - an optimal nutrient profile! The unpolished natural rice still has its seedling and silver skin. This contains bioactivity in the form of B vitamins, iron, magnesium and fibre. Vegetables and pineapple provide the complete daily requirement of Viramin C.

If you don't want to buy a fresh pineapple for about 200 g of pulp, you can also take pineapple pieces from a can; make sure that no extra sugar is added to the juice, but that it has been preserved naturally sweet.

1 serving contains
(Percentage of daily recommendation)
Calorie420 kcal(20 %)
Protein36 g(37 %)
Fat7 g(6 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E5.6 mg(47 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin22.4 mg(187 %)
Vitamin B₆1.3 mg(93 %)
Folate64 μg(21 %)
Pantothenic acid2 mg(33 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C107 mg(113 %)
Potassium1,071 mg(27 %)
Calcium160 mg(16 %)
Magnesium150 mg(50 %)
Iron4.1 mg(27 %)
Iodine7 μg(4 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1.1 g
Uric acid368 mg
Cholesterol83 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 Chicken breasts (about 250 grams)
1 tablespoon vegetable oil
1 teaspoon hot Curry powder
1 piece Pineapple (about 200 grams pulp)
1 red Bell pepper (about 200 grams)
1 stalk Leeks (about 250 grams)
1 piece fresh ginger (about 30 grams)
1 garlic
7 ounces cooked Brown rice
salt
peppers
1 Lime (for garnish)
1 tablespoon Sambal oelek
How healthy are the main ingredients?
gingerChicken breastLeekgarlicsaltLime
Preparation

Kitchen utensils

1 Non-stick pan (or wok), 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Slotted spatula

Preparation steps

1.
Fried Rice preparation step 1

Rinse chicken, pat dry and cut into very thin strips.

2.
Fried Rice preparation step 2

Mix chicken strips in a bowl with oil and curry powder.

3.
Fried Rice preparation step 3

Peel pineapple and remove the stalk. Cut pineapple flesh into 1 cm (approximately 1/2 inch) cubes .

4.
Fried Rice preparation step 4

Cut bell pepper into quarters, remove seeds, rinse and cut into 5 mm (approximately 1/4 inch) cubes.

5.
Fried Rice preparation step 5

Halve leek lengthwise and rinse. Cut the white and light-green parts into medium strips.

6.
Fried Rice preparation step 6

Peel ginger root and finely grate. Peel the garlic and chop finely.

7.
Fried Rice preparation step 7

Heat a non-stick frying pan and briefly fry the pineapple cubes over very high heat. Remove and set aside.

8.
Fried Rice preparation step 8

Wipe out the pan. Sauté chicken strips in the pan briefly while stirring.

9.
Fried Rice preparation step 9

Add leek and diced bell pepper to the pan and fry for 1 minute.

10.
Fried Rice preparation step 10

Add ginger and garlic and stir-fry for another 20 seconds.

11.
Fried Rice preparation step 11

Add pineapple and rice and heat for 4-5 minutes while stirring. Season with salt and pepper. Cut lime into slices. Season rice with sambal oelek and serve with the lime wedges.