Pineapple Boat's A-Comin' Recipe

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Pineapple Boat's A-Comin'
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Ingredients
15
Count
Nutrition
592
Calories
Total time
45
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 375°F Have ready a large baking sheet and an 8 square baking dish.
  2. Wash the pineapple. With a sharp knife, cut the pineapple in half lengthwise, cutting through the green tops as well. Using a curved, serrated grapefruit knife, remove the pineapple flesh, leaving a 1/2 shell.
  3. Chop the pineapple flesh into 1 chunks and put them into a bowl. Set the chunks and pineapple shells aside.
  4. Coarsely chop the broccoli crown and place it into a large bowl along with the asparagus, red bell pepper, whole peanuts, jalapeno chile, garlic and ginger.
  5. Heat the water and 1 teaspoons of the vegetable oil in a large, deep skillet. Add the vegetable mixture and cook, stirring over high heat for about 3 minutes. Move to a bowl.
  6. Add the rice to the skillet and moisten it with the rice vinegar, soy sauce, and remaining 1 tbsp oil. Add a little water if the mixture seems too dry.
  7. Add the pineapple chunks, vegetables, and chopped green onions and mix well. Adjust the seasoning by adding more rice vinegar and soy sauce, if needed.
  8. Stuff the mixture into the pineapple shells and place them on the baking sheet. Put any remaining stuffing into the 8 baking dish. Top the pineapple and stuffing mixture with the chopped peanuts.
  9. Cover the pineapple boats with foil, shiny side down. Bake for 20-25 minutes. Take out of the oven and cut each pineapple section in half. Enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 592.45 Kcal (2480 kJ)
Calories from fat 138.73 Kcal
% Daily Value*
Total Fat 15.41g 24%
Sodium 407.72mg 17%
Potassium 996.06mg 21%
Total Carbs 109.13g 36%
Sugars 59.05g 236%
Dietary Fiber 11.75g 47%
Protein 16.6g 33%
Vitamin C 91.9mg 153%
Vitamin A 0.4mg 12%
Iron 9.1mg 50%
Calcium 138.3mg 14%
Amount Per 100 g
Calories 82.35 Kcal (345 kJ)
Calories from fat 19.28 Kcal
% Daily Value*
Total Fat 2.14g 24%
Sodium 56.67mg 17%
Potassium 138.46mg 21%
Total Carbs 15.17g 36%
Sugars 8.21g 236%
Dietary Fiber 1.63g 47%
Protein 2.31g 33%
Vitamin C 12.8mg 153%
Vitamin A 0.1mg 12%
Iron 1.3mg 50%
Calcium 19.2mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 12.3
    Points
  • 16
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

Bad Points

  • High in Sugar

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