Sweet-and-savoury fried rice: lean beef and egg with pineapple, mixed veg and a light sweet soy sauce. One bowl is 42g of protein for 464 calories — the pineapple makes it feel like a treat.

Day-old rice fries loose instead of clumping, same as any fried rice.

Ingredients

  • For the rice
  • Brown rice — ½ cup dry [P 7 C 73 F 3]
  • Water — 1 cup
  • Salt — for the rice
  • For the Hawaiian beef
  • Ground beef — 227 g (1 cup, 95% lean) [P 50 C 0 F 11]
  • Egg whites — 1 cup [P 26 C 2 F 0]
  • Canned pineapple bits — ½ cup [P 0 C 15 F 0]
  • Frozen mixed veg — 1 cup (carrots, peas, corn, beans, edamame) [P 4 C 15 F 0]
  • Green onions — 1 cup, chopped
  • Olive oil — ½ tsp (or spray)
  • Pepper, ginger, paprika — to taste
  • For the sweet sauce
  • Low-sodium soy sauce — 2 tbsp [P 2 C 3 F 0]
  • Pineapple juice — ¼ cup (from the can, no added sugar)
  • Minced garlic — 1 tbsp
  • Sugar-free maple syrup — 1–2 tbsp
  • Flour or cornstarch — 1 tsp

Method

  1. Cook the rice. Simmer in 1 cup salted water, covered, ~25 minutes; cool.
  2. Mix the sauce. Combine the soy, pineapple juice, garlic, maple and flour.
  3. Cook beef and egg. Brown the beef with green onions and spices 4 minutes, add the egg whites and cook 4 more minutes.
  4. Combine. Add the veg and pineapple 2 minutes, then the rice and sauce; cook 2–3 minutes.

What to eat it with

  • Extra green onions.
  • Sriracha — for heat.
  • A fried egg on top (adds calories).

Variations

  • Simplify: skip the pineapple for a plain beef fried rice.
  • Lower carb: mushrooms and broccoli in place of rice.
  • Any ground meat: turkey or chicken.

Honest notes

  • Fibre: about 5g a serving, from the mixed veg and rice.
  • Beef note: 95% lean keeps the 7.5g fat honest.
  • Macros: reconcile with the per-serving 464 cal / 42g protein listed; no correction needed.