🍍 Pineapple Chicken and Rice – A Weight Watchers-Friendly Recipe

This delightful Pineapple Chicken and Rice dish is a harmonious blend of lean protein, vibrant vegetables, and the tropical sweetness of pineapple. Inspired by a cherished family recipe, it has been thoughtfully adapted to align with Weight Watchers’ SmartPoints system, ensuring a delicious yet mindful dining experience.​

🥘 Ingredients

For the Chicken and Rice:

  • 500g boneless, skinless chicken breast, diced
  • 1 cup jasmine rice, rinsed
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 medium red bell pepper, diced
  • 1 medium yellow bell pepper, diced
  • 1 cup fresh pineapple chunks (or canned in juice, drained)
  • 1/4 cup low-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon grated fresh ginger
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 green onions, sliced (for garnish)

Optional Add-ins:

  • 1/2 cup frozen peas
  • 1/2 cup sliced carrots
  • 1 tablespoon sesame seeds​

🔪 Instructions

Step 1: Prepare the Rice

  1. In a medium saucepan, combine the rinsed jasmine rice with 1.5 cups of water.
  2. Bring to a boil over medium-high heat.
  3. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the rice is tender.
  4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork before serving.​

Step 2: Cook the Chicken

  1. While the rice is cooking, heat the olive oil in a large skillet or wok over medium-high heat.
  2. Add the diced chicken breast to the skillet.
  3. Season with salt and black pepper.
  4. Cook for 6-8 minutes, stirring occasionally, until the chicken is browned and cooked through.
  5. Remove the chicken from the skillet and set aside.​

Step 3: Sauté the Vegetables

  1. In the same skillet, add a bit more olive oil if necessary.
  2. Add the chopped onion and minced garlic.
  3. Sauté for 2-3 minutes until the onion becomes translucent.
  4. Add the diced red and yellow bell peppers.
  5. Cook for an additional 3-4 minutes until the peppers are tender.​

Step 4: Combine Ingredients

  1. Return the cooked chicken to the skillet with the sautéed vegetables.
  2. Add the fresh pineapple chunks.
  3. In a small bowl, whisk together the soy sauce, rice vinegar, honey, and grated ginger.
  4. Pour the sauce over the chicken and vegetables.
  5. Stir well to combine and coat everything evenly.
  6. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.​

Step 5: Serve

  1. Spoon the cooked jasmine rice onto serving plates.
  2. Top with the pineapple chicken mixture.
  3. Garnish with sliced green onions and sesame seeds if desired.
  4. Serve immediately and enjoy!​

📊 Nutritional Information (Per Serving)

NutrientAmount
Calories350 kcal
Protein30g
Carbohydrates45g
Dietary Fiber3g
Sugars15g
Total Fat8g
Saturated Fat1g
Cholesterol70mg
Sodium400mg
Potassium600mg
Vitamin A15% DV
Vitamin C25% DV
Calcium4% DV
Iron6% DV

💡 SmartPoints Breakdown

  • Blue Plan: 6 SmartPoints
  • Green Plan: 7 SmartPoints
  • Purple Plan: 5 SmartPoints

Note: SmartPoints values are approximate and may vary based on specific ingredient brands and substitutions.​

🧊 Storage and Reheating Tips

  • Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days.
  • Freezing: This dish can be frozen for up to 2 months. Ensure it’s in a freezer-safe container.
  • Reheating: Reheat in the microwave or on the stovetop until heated through. Add a splash of water or chicken broth if needed to maintain moisture

🥗 Variations and Substitutions

  • Protein Alternatives: Swap chicken for shrimp, tofu, or lean pork for a different twist.
  • Rice Options: Use brown rice, cauliflower rice, or quinoa as a base for added fiber and nutrients.
  • Vegetable Add-ins: Incorporate broccoli florets, snap peas, or baby corn for added crunch and nutrition.
  • Spice Level