SINGLETON'S PINEAPPLE & SESAME FRIED RICE PLATE, frugal, Triple Duty, Vegan, leftovers

Pineapple gives Fried Rice a fruity sweet lift, enhancing ginger-garlic spicing...

Quick, tasty, easy and frugal; ideal for January 

Here's a versatile quick one-plate Vegan wonder for Singletons that won't bust the budget.

The honey-sesame accents work well on their own but can also go alongside  chicken or pork.  The photo features Bak Choy (an acquired taste for some but which is fresh and plentiful in January) but feel free to substitute spinach or any green veg.  The red pepper provides accents in colour and texture.  Other vegetables can be added for a high-fibre hit; try trenderstem broccoli, small florets of cauliflower, green beans, mange tout. 

Cost: minimal
Feeds: 1 generously

Ingred:
  
   1/3-1/2 cup uncooked Bak Choy (stem and green) or spinach 
   1/4 cup red pepper in large dice

   1 stick celery, peeled and thinly sliced (opt)

   a handful of other crunchy veg: green beans, mange tout (opt)

   1 tbsp ground-nut (peanut) or light veg oil 

    1/2 mug cooked brown or white rice

   1/4 fresh peeled pineapple in chunks or 1/3 cup drained tinned pineapple
   1 1/2 tsp good honey or maple syrup
   1 tsp grated garlic
   1 generous tsp grated peeled fresh ginger
   1-2 tbsp water or stock

   a sprinkling of soy sauce

   Garnish: sesame seed, pref toasted (opt but adds a lovely exotic texture)

Method:

1. Heat a large frying pan with lid over high heat
2. Separate the stems and green bits of the bak choy; slice the stem thinly; tear the pale green leaves in large bite-size pieces (if using spinach separate stems from leaves)
3. When pan is very hot; add a tablespoon or so of groundnut oil; add celery, red pepper, bak choy stems; stir fry rapidly until half cooked
4. Add rice, bak choy leaves, other chosen veg and pineapple chunks; turn heat down to med high; keep stirring 
5. Mix honey, garlic, ginger & water/stock until blended; add to rice; stir.  If adding chicken or pork, do it here.
6. Cover, cook 1-2 mins or until veg is done to your liking
7. Add a sprinkling of soy sauce, pepper & salt to taste
8. Serve; sprinkle with sesame seed

Tip:

For vegetarian/vegan option, add a little cubed firm spiced or marinaded tofu 

For carnivore/pescatore option, add cubes/shards of cooked meat, prawns or other fish.

                                                                                                                              See Nav Bar: How to...The art of stir-fry

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.