Photo by Pooja Hanabaratti
By Avery Dinauer from Mc Dougall’s site. Read the recipe through before you start cooking, so that you have everything ready. This is a great oil free recipe that lends itself to your own variations.
Begin by putting the rice on to cook, either in a pan or rice cooker.
Meanwhile, cut carrots in half, then cut into matchstick pieces, about 2″ long and ¼” to ⅛” thick. Cut bell peppers into ½” squares. Chop onion into ¼” pieces. Slice celery lengthwise, then into ⅛” thick slices. Chop broccoli into bite sized pieces, like mini trees. Set all the vegetables aside in one bowl.
Drain the pineapple and reserve the liquid.
Combine ¼ cup of the reserved pineapple juice with the soy sauce and the vegetable broth. Set aside.
When the rice is within 5-10 minutes of being done, preheat a large sauté pan or wok until very hot. Add the liquid mixture (it should instantly steam and boil). Pour all of the vegetables into the pan and sauté on high heat, stirring frequently. When the onion starts to become clear and less pungent, the vegetables are done. Add the hot cooked rice to the vegetables and mix well. Stir in the drained pineapple chunks. Reduce heat to medium and continue to cook for about 5-10 minutes, adding a bit more soy sauce and/or pineapple juice to taste as desired. Serve hot from the pan.
The rice should be hot when added to the pan, so it needs to cook while you are preparing the vegetables. The vegetables should all cook in the same amount of time, so experiment with your own best sized pieces to use in this dish. Alternatively you can put in the slower cooking veggies first.