The Ultimate Full Detailed Recipe (Step-by-Step, Science, Tips, WW, Anti-Inflammatory Info & Variations)

A perfectly balanced tropical dish with juicy chicken, caramelized pineapple, savory glaze, and fluffy rice. This version includes cooking science, flavor layering, texture control, meal prep instructions, and healthy modifications.

🕒 RECIPE OVERVIEW

• Prep Time: 20 minutes

• Cook Time: 30–35 minutes

• Total Time: ~55 minutes

• Servings: 4 large portions

• Difficulty: Easy–Intermediate

• Best For: Weeknight dinner, meal prep, family meal

🛒 INGREDIENTS (Exact Measurements)

🍚 Rice

• 1½ cups jasmine rice (300g)

• 3 cups water or low-sodium chicken broth

• ½ tsp salt

🍗 Chicken

• 1½ lbs (700g) boneless skinless chicken thighs (or breasts)

• 1 tbsp olive oil

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp paprika

🍍 Pineapple Sauce

• 1½ cups fresh pineapple chunks (or canned, drained)

• ⅓ cup pineapple juice

• 3 tbsp low-sodium soy sauce

• 2 tbsp honey (or brown sugar)

• 1 tbsp rice vinegar (or lemon juice)

• 3 cloves garlic (minced)

• 1 tsp fresh grated ginger

• 1 tbsp cornstarch + 2 tbsp water (slurry)

🌶 Optional Add-Ins

• ½ red bell pepper (sliced)

• ½ green bell pepper

• ¼ cup green onions

• ¼ tsp chili flakes

• 1 tbsp sesame oil (for aroma)

👩‍🍳 STEP-BY-STEP INSTRUCTIONS

STEP 1️⃣: Cook Perfect Fluffy Rice

1. Rinse rice under cold water until water runs clear (removes excess starch).

2. Add rice, water/broth, and salt to pot.

3. Bring to boil.

4. Reduce to LOW, cover, cook 15 minutes.

5. Turn off heat and let sit covered 10 minutes.

6. Fluff gently with fork.

🔬 Rice Science:

Resting allows steam to redistribute moisture → fluffy, not sticky.

STEP 2️⃣: Season & Sear Chicken

1. Pat chicken dry (important for browning).

2. Season with salt, pepper, paprika.

3. Heat olive oil in large skillet (medium-high).

4. Sear chicken 4–5 minutes per side until golden.

5. Remove and set aside (it will finish cooking in sauce).

🔥 Why Searing Matters:

Creates Maillard reaction → deeper savory flavor.

STEP 3️⃣: Build the Sauce

In same pan:

1. Add garlic & ginger (30 seconds).

2. Add pineapple chunks and cook 2–3 minutes until slightly caramelized.

3. Stir in pineapple juice, soy sauce, honey, vinegar.

4. Simmer 3–4 minutes.

Mix cornstarch slurry and pour in.
Simmer until glossy and thick (2–3 minutes).

STEP 4️⃣: Combine

Return chicken to pan.
Simmer 5–7 minutes until:

• Internal temp reaches 165°F (75°C)

• Sauce thickens and coats chicken

Optional: Add bell peppers in final 3 minutes for crunch.

STEP 5️⃣: Serve

Spoon rice into bowls.
Top with chicken and sauce.
Garnish with green onions or sesame seeds.

🌟 TEXTURE GUIDE

🥗 NUTRITION (Per Serving)

Approximate values:

• Calories: 480–520

• Protein: 35g

• Carbs: 55g

• Fat: 12–15g

• Fiber: 3g

⚖ WW POINTS ESTIMATE

Standard Version:
➡ 10–13 points per serving

Lower Point Version:

• Use chicken breast

• Reduce honey to 1 tbsp

• Use cooking spray instead of oil

➡ 8–10 points per serving

🌿 IS IT ANTI-INFLAMMATORY?

✅ Positive:

• Pineapple contains bromelain (anti-inflammatory enzyme)

• Ginger & garlic reduce inflammation

• Lean protein supports muscle health

⚠ Watch:

• Soy sauce sodium

• Added honey/sugar

Healthier version tips:
✔ Use fresh pineapple
✔ Reduce sugar
✔ Use olive oil
✔ Serve with brown rice

Anti-inflammatory rating: ⭐⭐⭐⭐☆

🧊 STORAGE & MEAL PREP

Fridge: 4 days
Freezer: 2 months (store rice separate if possible)
Reheat: Microwave with splash water

Meal prep tip:
Store sauce separate to prevent rice from drying.

🔥 VARIATIONS

🥥 Coconut Pineapple Chicken

Replace half broth with coconut milk.

🌶 Spicy Hawaiian

Add sriracha + chili flakes.

🥦 Pineapple Chicken Stir Fry

Add broccoli, snap peas, carrots.

🍍 Grilled Version

Grill chicken and pineapple separately → combine with sauce.

❗ COMMON MISTAKES

❌ Overcooking chicken → dry
❌ Skipping rice rinse → sticky rice
❌ Adding slurry too early → clumpy sauce
❌ Using too much sugar → overpowering sweetness

💡 CHEF TIPS

✔ Cut pineapple into even cubes
✔ Let chicken rest before slicing
✔ Use cast iron for best browning
✔ Add splash lime before serving for brightness