Caribbean Chicken Fried Rice

Health score
20%
Caribbean Chicken Fried Rice
30 min.
4
300kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of the Caribbean right to your kitchen! Our Caribbean Chicken Fried Rice is a delightful fusion dish that combines the comforting essence of fried rice with the tropical sweetness of pineapple and the aromatic spices of the islands. Perfect for a quick lunch or a satisfying dinner, this recipe is not only easy to prepare but also packed with flavor and nutrition.

In just 30 minutes, you can whip up a meal that serves four, making it an ideal choice for family gatherings or casual get-togethers with friends. The star of this dish is the tender chicken breast tenders, coated in a blend of allspice and garlic powder, which infuse each bite with a warm, savory taste. The addition of sweet peas and juicy pineapple tidbits adds a refreshing contrast, creating a delightful balance of flavors and textures.

Whether you're looking for a side dish to complement your main course or a hearty meal on its own, this Caribbean Chicken Fried Rice is versatile enough to fit any occasion. With a caloric count of just 300 kcal per serving, you can indulge without the guilt. So, gather your ingredients and get ready to impress your taste buds with this tropical twist on a classic favorite!

Ingredients

  • 4.8 oz asian - teriyaki rice betty asian helper®
  • 1.8 cups chicken broth reduced-sodium (from 32-oz carton)
  • medium spring onion 
  • tablespoon flour all-purpose
  • 0.8 teaspoon ground allspice 
  • 0.5 teaspoon garlic powder 
  • 14 oz chicken breast cut in half crosswise (not breaded)
  • tablespoon canola oil 
  • oz dole pineapple tidbits drained canned
  • cup peas sweet frozen thawed (from 12-oz bag)

Equipment

  • frying pan
  • sauce pan
  • ziploc bags

Directions

  1. In 2-quart saucepan, place uncooked rice and seasoning mix (from Asian Helper box); stir in broth.
  2. Heat to boiling; reduce heat to medium-low. Cover; cook 15 to 18 minutes, stirring once, until rice is tender.
  3. Meanwhile, reserve tops of 2 of the green onions; slice remaining onions. In large resealable food-storage plastic bag, mix flour, allspice and garlic powder.
  4. Add chicken to bag; seal and shake to coat chicken with spices. In 10-inch nonstick skillet, heat oil over medium-high heat. Cook chicken and sliced onions in oil 3 to 4 minutes, turning chicken once, until no longer pink in center.
  5. Add pineapple and cooked rice to skillet with chicken. Cook and stir 1 minute or until pineapple is hot.
  6. Slice reserved green onion tops diagonally into 1-inch pieces; sprinkle over chicken mixture.

Nutrition Facts

Calories300kcal
Protein36.31%
Fat22.45%
Carbs41.24%

Properties

Glycemic Index
42.83
Glycemic Load
2.81
Inflammation Score
-7
Nutrition Score
20.155217427274%

Flavonoids

Kaempferol
0.31mg
Quercetin
2.4mg

Nutrients percent of daily need

Calories:300.08kcal
15%
Fat:7.54g
11.6%
Saturated Fat:1.19g
7.45%
Carbohydrates:31.15g
10.38%
Net Carbohydrates:27.06g
9.84%
Sugar:11.36g
12.62%
Cholesterol:63.5mg
21.17%
Sodium:310.45mg
13.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.44g
54.87%
Vitamin B3:13.36mg
66.8%
Vitamin K:58.66µg
55.87%
Selenium:33.5µg
47.86%
Vitamin B6:0.88mg
43.94%
Vitamin C:25.73mg
31.19%
Phosphorus:294.79mg
29.48%
Potassium:725.27mg
20.72%
Vitamin A:970.01IU
19.4%
Vitamin B1:0.27mg
18.09%
Fiber:4.1g
16.39%
Vitamin B5:1.48mg
14.8%
Vitamin B2:0.24mg
13.91%
Magnesium:53.01mg
13.25%
Folate:50.69µg
12.67%
Copper:0.23mg
11.47%
Manganese:0.23mg
11.35%
Iron:1.85mg
10.25%
Zinc:1.3mg
8.67%
Vitamin E:0.99mg
6.58%
Calcium:51.92mg
5.19%
Vitamin B12:0.3µg
5.03%