Ham and Pineapple Brown Rice Stir-Fry
Ham and Pineapple Brown Rice Stir-Fry balances sweet bursts of juicy pineapple with salty ham and aromatic soy, ginger, and sesame. Tender vegetables and nutty brown rice make it hearty yet bright, perfect for a quick weeknight dinner or a casual weekend meal. The lightly toasty rice and hints of garlic and green onion keep each bite lively and satisfying.
- Prep20 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Ham and Pineapple Brown Rice Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 28 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 56 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 53
- Heart Health
- 78
- Metabolic
- 56
- Digestive
- 39
- Inflammatory
- 31
- Performance
- 45
- General Wellness
- 1
Whisk the soy sauce, sesame oil, ground ginger, and white pepper together in a bowl.
- 2
Heat the olive oil in a large skillet or wok over medium-high heat.
- 3
Add the onion and cook, stirring often, until soft and translucent, 3 to 4 minutes.
- 4
Add the garlic and cook for an additional 30 seconds.
- 5
Stir in the carrots, corn, and peas, and stir-fry until the vegetables are tender, 3 to 4 minutes.
- 6
Stir in the brown rice, pineapple, ham, green onions, and the soy sauce mixture.
- 7
Cook, stirring constantly, until heated through, about 2 minutes.
- 8
Serve immediately.
- Calories 763.44 kcal High 38%
- Protein 21.74 g Good Source 43%
- Carbohydrate 142.4 g 52%
- Total Fat 16.52 g High 21%
- Saturated Fat 1.96 g Moderate 10%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 16.61 mg Moderate 6%
- Sodium 1058.07 mg High 46%
- Dietary Fiber 10.78 g Good Source 39%
- Total Sugars 13.13 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 44.96 mg Low Source 3%
- Iron 3.65 mg Good Source 20%
- Potassium 713.87 mg Moderate 15%
- Vitamin A 5.09 mcg Low Source 1%
- Vitamin C 23.31 mg Good Source 26%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Sesame
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Ham and Pineapple Brown Rice Stir Fry is made with 14 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include Brown Rice, Carrot, Corn, and Diced Ham. Each serving provides about 763.44 kcal, and is a good source of protein.
Recipe Questions
- What is Ham and Pineapple Brown Rice Stir-Fry made of?
- The main ingredients are Brown Rice, Carrot, Corn, Diced Ham, Green Onion. The full list of 14 is above.
- How long does it take to make Ham and Pineapple Brown Rice Stir-Fry?
- About 30 mins in total: 20 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 763.44 kcal. The full nutrition breakdown is above.
- Is Ham and Pineapple Brown Rice Stir-Fry easy to make?
- This recipe is rated easy, with 14 ingredients and 8 steps.
- Is Ham and Pineapple Brown Rice Stir-Fry healthy?
- Ham and Pineapple Brown Rice Stir-Fry has an easyChef Pro health score of 46/100. Per serving, it provides 763.44 calories and 21.74 g of protein, or 43% of the Daily Value. It is a good source of dietary fiber, iron and vitamin C. Worth noting per serving: sodium at 1058.07 mg (46% of the Daily Value) and saturated fat at 1.96 g (10% of the Daily Value). It contains Soy, Sesame, Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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