Recipes · Chinese · Side Dishes
Pineapple Rice (Boluo Fan)
One serving has 509 kcal and 10 g protein, and at least a fifth of a woman's daily need of manganese (119%), copper (59%), vitamin C (59%), vitamin K (48%), thiamin (45%) and folate (37%). Ready in 30 minutes.
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- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (368 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten, nut, soy
Ingredients
- 180 g Rice, white, long-grain, cooked
- 80 g Pineapple, raw
- 20 g Carrots, raw
- 20 g Peas, green, frozen
- 20 g Corn kernels, canned
- 10 g Raisins
- 10 g Cashews
- 8 g Soy sauce
- 10 g Vegetable oil
- 2 g Curry powder
- 3 g Sugar
- 5 g Scallions, raw
Method
- Hollow out a pineapple half if serving in the shell, and dice the scooped flesh; otherwise simply dice fresh pineapple.
- Heat the oil in a wok, add the diced carrot, and stir-fry for 2 minutes, then add the peas and corn and stir-fry for 1-2 minutes more.
- Add the rice, breaking up any clumps, and toss for 2-3 minutes until heated through.
- Stir in the curry powder, soy sauce and sugar, tossing to coat evenly.
- Fold in the diced pineapple, raisins and cashews, tossing gently just to warm through without crushing the pineapple.
- Spoon into the hollowed pineapple shell or a bowl, scatter with scallion, and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 509 kcal | 24% |
| Carbohydrates | 84.5 g | |
| Water | 254 mL | |
| Fiber | 5.7 g | 19% |
| Protein | 10.1 g | 21% |
| Tryptophan | 0.11 g | |
| Threonine | 0.38 g | |
| Isoleucine | 0.41 g | |
| Leucine | 0.77 g | |
| Lysine | 0.46 g | |
| Methionine | 0.2 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.49 g | |
| Tyrosine | 0.31 g | |
| Valine | 0.55 g | |
| Histidine | 0.23 g | |
| Fat | 15.7 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.2 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 66.7 mg | 7% |
| Copper | 0.53 mg | 59% |
| Iron | 4.2 mg | 24% |
| Magnesium | 86.2 mg | 28% |
| Manganese | 2.1 mg | 119% |
| Phosphorus | 208 mg | 30% |
| Potassium | 484 mg | 10% |
| Selenium | 17 µg | 31% |
| Sodium | 524 mg | |
| Zinc | 2 mg | 26% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 4.3 mg | 30% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.38 mg | 29% |
| Folate (vitamin B9) | 149 µg | 37% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 23.1 mg | 5% |
| Vitamin A | 193 µg | 28% |
| Vitamin C | 44.6 mg | 59% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 43.3 µg | 48% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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