Quick and Healthy Pineapple “Fried Rice”

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Nutritional Information

Calories 412

Total Fat 14g

Cholesterol 125mg

Sodium 293mg

Total Carbohydrates 58g

Protein 14g

The secret ingredient in this tasty dish: protein-rich quinoa.



Serving Size

1-1/3 cup

Prep Time

15 min

Cook Time

17 min


  • 1 tablespoon canola oil
  • 4 omega-3–enriched eggs, lightly beaten
  • 1 medium onion, chopped (about 2 cups)
  • 1 bag coleslaw mix (14 oz)
  • 1 tablespoon minced garlic
  • 1 can (20 oz) pineapple chunks in pineapple juice
  • 1 cup frozen peas, thawed
  • 2 cups cooked quinoa (prepared according to package directions)
  • 3 tablespoons low-sodium soy sauce


  1. Place 1 teaspoon of the canola oil in a large pan or wok over medium heat.
  2. Add eggs to pan and season with salt and freshly ground black pepper. Cook 2 minutes, using a spatula to break eggs into small pieces, until fully cooked. Set eggs aside and use spatula to scrape remaining bits from pan.
  3. Place remaining oil in pan over medium heat. Add onion and cook 1 minute, until slightly softened. Stir in coleslaw and garlic and cook, stirring frequently, for 10 minutes. Season with salt and pepper.
  4. Add pineapple and peas and cook, stirring, 2 to 3 more minutes, or until heated through.
  5. Transfer cooked quinoa to large serving bowl. Transfer vegetable mixture from pan into bowl with quinoa and stir in soy sauce until well combined.
  6. Gently stir in reserved eggs and season with salt and pepper, if desired.
  7. Handy Hint: Add tofu, shrimp, or chicken for more protein and staying power.
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