I gotta admit the last two weeks of the year has been insane for me… gatherings, meet-ups, catch ups plus the Christmas and New Year celebrations, I haven’t meal prepped properly for TWO WEEKS. Insane.
I honestly still can’t believe it’s 2019 now too OMG. What did you guys get up to anyway? Was it fun?
I hope whatever you did, you actually surrounded yourself with people who are real and those who makes you happy. Now that we’re rolling in the new year, it’s time to get back into the swing of things and start prepping our meals.
Today, I have a really awesome, easy recipe which will only set you back about 20 minutes tops if you have the rice prepared. Say hello to Pineapple Fried Rice with Chicken!!
I bet your whole family will love this one, it’s refreshing and the sweetness from the pineapple is definitely refreshing. Plus you get your serve of fruit in this one – win.
This meal is higher in carbs so you may wanna consume it post workout when your body is busy replacing your used glycogen stores but please eat according to your macros whatever rocks your boat.
Alrighty! Grab your recipe book, pen this down, get the ingredients, and get preppin’. Don’t forget to tell me how it is either on the comments section below, on YouTube, or on Instagram at @asianmealprep. Would love to see your creations!
3-Meal Prep: Pineapple Fried Rice
Makes – 3 meals
Time needed – 20 minutes
Cost – ~S$4.15 per serve
Here’s what you need:
- 1 tbsp olive oil
- 3-sec spray of olive oil
- 1 cup uncooked brown rice, cook it separately first and let it cool down
- 1 tsp turmeric
- 600g chicken breast, cut into chunks
- 1/2 cup spring onions, chopped
- 3 cloves garlic, chopped
- 1 red capsicum, diced
- 200g button mushroom, sliced
- 1 cup fresh pineapple cut into chunks
For the sauce
- 2 tbsp liquid aminos (or soy sauce)
- 1 tbsp ginger, minced
- 2 tbsp chilli paste
- 2 tbsp water
- 1 tsp potato starch
Here’s how you do it:
- Combine all ingredients for the sauce and set aside.
- Heat a non-stick skillet and spray with olive oil for 3-secs. Add in chicken and stir-fry for 6-8 minutes. Remove from heat.
- Using the same skillet and on medium heat, add in olive oil. Once the oil is hot, add in spring onion and garlic. Stir fry for 1-min until golden brown.
- Toss in the capsicum and mushrooms and stir fry for 1-minute.
- Toss in pineapple, stir-fry for 1-min and then add in cooked rice and chicken. Combine all ingredients together.
- Finally, move the mixture to one side and add the sauce. As soon as the sauce starts to bubble, combine rice mixture with the sauce ensuring it’s all coated evenly.
- Remove from heat, build your meals and garnish with spring onion.
How much this costs:
*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. You can definitely save more money if you purchase in wet markets etc. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount.
- 1 tbsp olive oil – $0.20
- 1 cup uncooked brown rice, cook it separately – $1.00
- 1 tsp turmeric – $0.10
- 600g chicken breast, cut into chunks – $6.40
- 1/2 cup spring onions, chopped – $0.40
- 3 cloves garlic, chopped – $0.20
- 1 red capsicum, diced – $1.50
- 1 cup fresh pineapple cut into chunks – $1.50
For the sauce
- 2 tbsp liquid aminos (or soy sauce) – $0.40
- 3 cm ginger, minced – $0.20
- 2 tbsp chilli paste – $0.40
- 2 tbsp water – n/a
- 1 tsp potato starch – $0.10
Total price = ~S$12.40
Price per serve = ~ S$4.15
Nutrition Information
The nutrition information below is based on the ingredients I’ve used above. It may not be an accurate representation of your meal.
Calories 484 Protein 28.3g Carbs 60.7g Sugar 10.5g Fibre 4.6g Fats 16.7g Saturated Fats 4.3g
