Pineapple Fried Rice

Hit two cravings in one dish! Adding pineapple to fried rice balances out the salty flavor of soy sauce. This dish sneaks in a ½ serving of fruit and full serving of veggies. Pair with Hibachi Steak.

Active Prep Time: 15-20 minutes

Makes 6 servings

Ingredients

1 Tbsp avocado oil
4 cloves garlic, minced
1 small onion, diced
2 eggs beaten
1 bag frozen mixed veggies
1, 10 oz bag frozen cauliflower rice
½ cup low sodium soy sauce
1 Tbsp rice wine vinegar
2 Tbsp honey
3 cups rice (cooked the day before and chilled overnight
1 can pineapple chunks

Directions

Add the soy sauce, rice vinegar, honey, cooked rice, and pineapple chunks. Mix thoroughly and cook no longer than 2 minutes to prevent the rice from overcooking.
Heat oil over medium heat in a deep skillet or on a flat top. Sautee garlic and onions for 2-3 minutes or until translucent.
Add the eggs and scramble around the veggies. Add the mixed veggies and frozen cauliflower rice, cook until heated through.

Nutrition

1.5 cup: 300 calories, 45 g carbohydrate, 5 g fat, 5 g protein, 4 g fiber

Megan Lautz, MS, RD, CSCS, TSAC-F

Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

Palm Beach Gardens Fire Rescue Health & Wellness