Pineapple Chicken & Rice

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Weight Watchers Pineapple Chicken & Rice is a tasty and fulfilling meal. It is made with lean protein sources like chicken, pineapple chunks, and brown rice. This meal is ideal for Weight Watchers because a high amount of protein (37 grams) is present. The amount of calories and fat content is generally low. It is a perfect choice for a well-balanced and nutritious dinner. The cooked chicken, fluffy rice, and sweet pineapple all work in beautiful balance to create an incredible blend of flavors. Additionally, this Weight Watchers Pineapple Chicken & Rice is very adaptable. You can include different fresh herbs and top-quality spices in the dish. Let’s prepare the Weight Watchers-friendly recipe with the tips and items listed below.

STATS

  • Cuisine: Asian-inspired
  • Course: Dinner
  • Diet: Weight Watchers
  • Total Time: Thirty minutes
  • Preparation Time: Eighteen minutes
  • Cooking Time: Twelve minutes
  • Method: Stovetop

EQUIPMENT

  • Nonstick wok
  • 1 knife
  • Pan
  • Serving plate

INGREDIENTS

  • 1 lb boneless and fat-free chicken breast
  • Half a cup of uncooked brown rice
  • Pineapple chunks 1 cup
  • One tbsp reduced-sodium soy sauce
  • Grated ginger 1 tsp
  • Black pepper crushed 1/4 teaspoon
  • Cooking spray

INGREDIENT NOTES AND THEIR ALTERNATIVES

Pineapple:

  • You can use tinned or fresh pineapple. Packaged (tinned) pineapple in its own juice is often considered zero points according to several Weight Watchers plans. Additionally, fresh pineapple also contains zero points.

Rice:

  • White rice, brown rice, or even cauliflower can be used. Cauliflower rice frequently has very few or no points, whereas brown rice typically has a lower points value than white rice.

Chicken:

  • Utilize skinless, lean, fat-free chicken breast. It will help to reduce the amount and maintain the Weight Watchers points.
    Soy sauce: We choose low-sodium soy sauce to create this amazing dish.

INSTRUCTIONS

  1. Place the uncooked brown rice in a nonstick wok.
  2. Simmer the rice as directed on the box.
  3. Then, clean the chicken breast with water.
  4. With a sharp knife, cut the skinless chicken into small pieces.
  5. Next, apply cooking spray or warm olive oil in a pan over a moderate-high flame.
  6. Now, add chicken chunks to the pan.
  7. Simmer the chunks over medium heat until their color changes from white to brown.
  8. Next, add reduced-sodium soy sauce, ginger, pineapple chunks, and black pepper to the skillet.
  9. Stir-fry all items for 3/4 minutes.
  10. Now, we will assemble the dish.
  11. Place the cooked brown rice on a plate along with the cooked chicken and pineapple mixture.
  12. The yummy and nutritious Weight Watchers Pineapple Chicken and Rice is prepared.
  13. Serve warm and enjoy.

SERVING SUGGESTIONS

  • Serve this dish with cauliflower rice instead of brown rice.
  • Pair it with steamed vegetables like asparagus, peas, green beans, etc.
  • Asian-inspired coleslaw pairs well with this dish.
  • Wrap this dish in a low-calorie tortilla with sautéed veggies.
  • Enjoy it with fresh fruits or a refreshing salad.

TIPS

  • Use without the fat chicken to get lower calories and fat points.
  • Choose good-quality brown rice to prepare this dish.
  • Opt for fresh pineapple chunks for better taste.
  • Utilize reduced-sodium soy sauce to cut back on sodium.
  • Reduce your intake of sodium by using low-sodium spices.

STORAGE INFORMATION

Fridge:

  • We can store the remaining cooked chicken in a tightly covered bowl and refrigerate it for 3/4 days.

Freezer:

  • The chicken and sauce freeze well. But the texture of cooked brown rice and pineapple may change after thawing.

Reheating:

  • It’s better to serve this dish right away after cooking. Reheating will alter the taste. But still, you can microwave this chilled dish for 1/2 mins.

FAQs

Does this chicken and rice dish include gluten?

  • To make this dish gluten-free, substitute tamari for the soy sauce and make sure that every item is gluten-free.

Which vegetables go well with this dish?

  • This chicken and rice dish goes well with broccoli, peas, bell peppers, or peas.

NUTRITIONAL INFORMATION/SERVING

Serving Size: 1 cup cooked chicken and rice
Total Calories 270 kcal
Carbohydrates 27 g
Protein 37 g
Dietary Fiber 2.5 g
Total Fat 4 g
Sugar 6 g
Sodium 220 mg

The total Weight Watchers points per serving of the pineapple chicken and rice is 5 (five).