Healthy Version: Chinese Pineapple and Chicken Rice Recipe (菠萝鸡肉饭)

Summer heat often kills your appetite, but a refreshing, fruity dish can bring it back! This healthy version of Chinese Pineapple and Chicken Rice is the perfect solution—tangy, sweet, and utterly appetizing.

Why You’ll Love This Recipe?

✅ No deep-frying – Uses minimal oil for a lighter take on classic Cantonese flavors
✅ Fresh pineapple adds natural sweetness (cutting down on added sugar)
✅ Kid-approved – The pineapple makes it fun!

How to Make Refreshing Cantonese-Style Pineapple Chicken

Ingredients

• 1/2 Pineapple
• 500g Chicken Thigh Meat
• 5 Slices of Ginger
• Salt, to taste
• 2 tbsp Light Soy Sauce
• 1 tbsp Dark Soy Sauce
• 1/2 tbsp Oyster Sauce
• 1 tsp Sugar
• 1 Bottle Cap of White Wine
• 1 tbsp Cornstarch

Step-by-Step

Step 1

Peel and chop the fresh pineapple into chunks. I usually cut half of it into large pieces (for easy picking) and the other half into smaller chunks to enhance the flavor of the sauce.

Step 2

Debone and chop the chicken thighs into bite-sized pieces. Marinate with salt and cooking wine for about 10 minutes. (You can also use other parts of the chicken, and if you prefer not to debone it, just chop it into chunks.)

Step 3

Heat oil in a pan and sauté the ginger slices until fragrant, then add the chicken and stir-fry.

Step 4

If you want a richer aroma, increase the heat slightly and cook the chicken until golden. Add the white wine (I used white wine, but you can skip it or use cooking wine if you prefer). If you want the chicken more tender, you can add the wine just as the chicken starts to change color.

Step 5

Add the pineapple chunks, stir-fry for a bit, then lower the heat to medium-low and let it simmer for about 10 minutes. Be careful not to let the pan dry out—stir it occasionally.

Step 6

Once the sauce thickens, it’s time to season. Add sugar and salt, adjusting to your taste. In a small bowl, mix 2 tbsp light soy sauce, 1 tbsp dark soy sauce, oyster sauce, and 1 tbsp cornstarch with a little water to form a slurry. (Make sure the cornstarch and water are well mixed to avoid clumping in the pan.)

Step 7

Pour the slurry into the pan and quickly stir everything together. If the sauce gets too thick, you can add a little water and simmer for a while. Taste and adjust the seasoning as needed. You can also cover the pan and let the chicken absorb more flavor if you like.

Step 8

Done! Serve and enjoy!

Tips

1. Adjust sugar based on pineapple’s natural tartness.

2. For a stronger pineapple flavor in the sauce, you can blend part of the pineapple into juice and add it during cooking.

3. If you bought a whole pineapple, you can hollow out the shell and use it as a serving bowl. Spoon rice into the pineapple shell, top it with the pineapple chicken, and it instantly looks restaurant-worthy!

Key Nutrient Notes

1. Lower-Sodium Option: Replace regular soy sauce with low-sodium soy sauce (cuts sodium by ~40%).

2. Sugar Source: 80% of sugars come naturally from pineapple.

3. Fiber Boost: Add ½ cup bell peppers to increase fiber to 3.5g/serving.

4. Vitamins & Minerals: Bromelain (pineapple enzyme) aids digestion. Ginger provides anti-inflammatory benefits.

How to Adjust for Dietary Needs

Keto: Skip sugar, use 1 tsp erythritol. (Net carbs: 8g/serving.)

Gluten-Free: Use tamari instead of soy sauce.

High-Protein: Increase chicken to 600g. (Protein: 35g/serving.)

This lighter, healthier take on Chinese Pineapple and Chicken Rice brings a sweet-and-sour sensation that will make your summer meals even more enjoyable!

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