Pineapple Boat’s A-Comin’

May 21, 2023May 21, 20230 13
Healthy Pineapple Boat Recipe with Brown Rice, Veggies, and Peanuts
in Main

Prep

25 min

Cook

20 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large ripe pineapple
1 broccoli , crown
1/2 lb asparagus , cut into 1-inch pieces , about 2 cups ( or green beans or zucchini )
1/2 red bell pepper , diced
1/3 cup whole peanuts ( raw or roasted )
1/2 - 1 jalapeno pepper
2 garlic cloves , minced
1 inch piece fresh ginger , peeled , grated
1/4 cup water
2 teaspoons vegetable oil
3 cups short grain brown rice , cooked
1 -2 tablespoon rice vinegar
1 -2 tablespoon soy sauce
2 large green onions , chopped
1/3 cup unsalted dry roasted peanuts , coarsely chopped

Nutrision Information

Servings Per Recipe
4-6
Calories
438
Sugar
12g
Fat
15g
Pineapple Boat's A-Comin' is a fun and healthy twist to your average fried rice recipe. The recipe takes inspiration from Thai pineapple fried rice and is loaded with fresh vegetables, brown rice, and pineapple. The dish is served in a hollowed-out pineapple shell, adding a fun tropical twist to your meal. It's a perfect dish to serve when you're entertaining guests or looking to switch up your usual weeknight meals. Customize this recipe according to your preferences by swapping out vegetables, using different nuts, adding meat, or trying different sauces.

Instructions

1.Cut off the top of the pineapple and scoop out the flesh with a knife or spoon in bite-sized pieces.
2.Place the pineapple shell in the refrigerator to keep it cool.
3.Blanch the broccoli in boiling water for 3-4 minutes, then drain and rinse with cold water. Set aside.
4.In a wok or large frying pan, heat up the vegetable oil and add the garlic, ginger, and jalapeno, stir-frying until fragrant.
5.Add the bell pepper and asparagus and stir-fry for 3-4 minutes.
6.Add the cooked brown rice and peanuts to the wok, tossing well to combine.
7.Add rice vinegar and soy sauce to taste, stir-frying for another minute or so.
8.Add the green onions and stir-fry briefly. Remove from heat.
9.Spoon the rice mixture into the pineapple shell and sprinkle with chopped peanuts. Serve immediately.

PROS

This recipe is loaded with vegetables, healthy brown rice, and fresh pineapple making it a nutritious and flavorful meal.

The recipe is easy to customize with your favorite vegetables and sauces.
The pineapple shell presentation adds a fun touch to your meal and impresses your guests.

CONS

The recipe requires some prep work and cooking time.
The pineapple shell is not edible, but it adds a fun presentation to this recipe.
This recipe is not ideal for those with nut allergies.

HEALTH & BENEFITS

This recipe is packed with nutrients and vitamins thanks to the variety of colorful vegetables and pineapple. Pineapple contains an enzyme called bromelain that aids in digestion, while the asparagus and broccoli are high in fiber and antioxidants. Brown rice is loaded with fiber and minerals, making it a healthier option than white rice.

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