Every now and then I have a real craving for Chinese food, but it’s so tricky to find options that are affordable and clean when it comes to ingredients. A lot of processed Chinese dishes include the flavour enhancer Monosodium Glutamate (MSG) ― known to trigger excitability in those with ADHD and migraines in others.

This week I decided to make my own ― a version of chicken fried rice, but a little more healthy and packed with pineapple and cashews.

This will divide you all I know. There are lots of people who believe that fruit doesn’t belong in savoury food. If that’s you, skip this now and I’ll see you next week! But, if you are fruit-friendly, then read on.

I used a few cheats for this recipe as I was pushed for time. I bought a rotisserie chicken from Miles (such a steal as they are UK quality, really tender and very competitively priced) and stripped and shredded it.

I always think roast chicken is amazing in Chinese dishes and I love not handling it raw.

I also bought pineapple that was already diced … because it’s just easier. And it’s also easy to tell how ripe and sweet the pineapple is once it has been cut up (ripe pineapple will be a much deeper yellow colour.)

I love the sweet and savoury combo of this dish. If you make double, it’s great for leftovers too. Just add the cashews right when you are ready to serve otherwise they will go a little soft.

And use leftovers within 48 hours or freeze as you don’t want cooked rice hanging around too long. It’s also very versatile.

I used broccolini for the green veg, but you could switch it to anything green. The raisins are optional. I love them but it’s up to you!

Whichever way you do this, enjoy ― and have a great weekend!

Chicken, Pineapple and Cashew Fried Rice

(serves 4)

Ingredients:

1 rotisserie chicken, stripped and shredded

4 servings basmati rice, cooked

1 bunch spring onions, peeled and chopped into half inch pieces (including the green parts)

1 bunch broccolini, roughly chopped

1.5 cups fresh pineapple, chopped into small bite-sized pieces

1 small handful raisins (optional)

¾ cup cashews (roasted, salted)

1 tsp chicken bouillon paste

2 tbsps Tamari sauce

White pepper to taste

Red pepper flakes (optional)

Light olive oil

Method:

1. Cook your rice and prep all your veg.

2. Chop your cashews and set to one side.

3. Place the chopped broccolini in a bowl and cover with boiling water. Place a plate or lid over the bowl and allow the veg to become tender for ten minutes. Drain and set to one side.

4. In a large non-stick pan, sauté the spring onions in olive oil over a medium heat until tender (I used a Le Cruset casserole dish.)

5. Add the chicken, raisins, pineapple and any juice from the fruit into the pan. Sauté over a medium heat for ten minutes.

6. In a small jug, stir the chicken bouillon paste into 1/8 cup water. Add this to the pan.

7. Add the rice, the tamari, some white pepper and red chilli flakes. Toss everything together and adjust seasoning. Add more tamari, white pepper and red pepper flakes if need be.

8. Once you are happy with the seasoning, add in the drained broccolini and toss together.

9. Serve in warm bowls, topped with the chopped cashews.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda