Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Pineapple | 1 cup chunks (165g) | 82 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cups uncooked rice
- 2 cups water
- A little salt
- 1–2 tbsp vegetable or olive oil
- 2 cups cubed chicken , tofu , or vegetarian "chicken" (usually flavored, pressed gluten )
- 1 yellow or white onion , diced
- 1–2 bell peppers (whatever color(s) you prefer), diced
- 1 can (14–16 oz ) cubed pineapple , drained
- ¼ cup water or reserved pineapple juice
- 1 tbsp cornstarch (optional)
- About ¼ cup teriyaki sauce
- Some sliced mushrooms (optional)
- 1–2 cloves garlic (optional), minced , depending upon your teriyaki sauce
Directions
Bring the rice, water, and salt to a boil . Cover, turn down the heat, and simmer for 20 minutes. Turn off the heat, fluff with a fork, and let stand for a few minutes.
Heat a deep 12-inch pan or wok over high heat. Add the oil, and let it heat up.
Sauté everything in the oil, adding the ingredients in the following order, so as to cook heavier items longer: Chicken Onion/garlic Bell peppers Mushrooms Pineapple Tofu
Onion/garlic
Bell peppers
Combine the water and cornstarch. Add the teriyaki sauce and the cornstarch mixture to the pan. If using cornstarch, heat to boiling to thicken. Thin with extra water or juice as necessary.
Serve over the cooked rice.