Anti-Inflammatory Coconut Pineapple Chicken & Steak Rice

A Meal Prep–Friendly Dinner from Zen Medical Clinic in Stuart, FL

At Zen Medical Clinic, we believe that food plays an important role in supporting whole-body health. As an integrative medical practice serving Stuart, Florida and the surrounding Treasure Coast, we often talk with patients about how simple, nourishing meals can support energy, metabolic balance, and inflammation regulation.

This Coconut Pineapple Chicken & Steak Rice recipe is part of our Zen Anti-Inflammatory Suppers series. It’s designed to be approachable, flavorful, and practical—especially for those who want to prepare meals ahead of time for busy weeks.

Why We Love This Recipe for Anti-Inflammatory Support

This meal brings together:

Lean protein from chicken and steak
Healthy fats from coconut milk and avocado or coconut oil
Fiber-rich vegetables
Naturally anti-inflammatory ingredients like garlic, mushrooms, pineapple, and lime

The result is a balanced, satisfying dish that supports steady energy and blood sugar balance while being easy to portion and store.

Meal Prep Made Easy

This recipe makes approximately 9–10 cups, or 6–7 servings, depending on portion size.

Once prepared:

Divide into individual containers for grab-and-go lunches or dinners
Store in the refrigerator for 3–4 days
Freeze extra portions for up to 2 months

When reheating, add a small splash of water or coconut milk to help maintain moisture and texture.

Meal prepping ahead of time can help reduce daily stress around food choices and support more consistent nutrition throughout the week.

Ingredients

Rice & Liquid

2 cups brown rice, rinsed (or jasmine rice)
1 cup unsweetened coconut milk
1½ cups water (for brown rice)
½ teaspoon salt

Proteins

½ pound chicken breast, diced
½ pound stir-fry steak (sirloin, flank, or skirt), thinly sliced against the grain

Chicken Marinade

1 tablespoon coconut aminos or low-sodium soy sauce
1 teaspoon arrowroot powder
1 teaspoon lime juice
Black pepper, to taste

Steak Marinade (10–15 minutes max)

1 tablespoon coconut aminos or low-sodium soy sauce
1 teaspoon avocado oil or coconut oil
½ teaspoon arrowroot powder
Black pepper, to taste

Vegetables & Add-Ins

1–1½ cups sliced mushrooms
1 medium zucchini, diced or sliced
½ cup diced carrots
½ cup peas (frozen is fine)
¼ cup diced onion
2 cloves garlic, minced
1 cup pineapple chunks, drained
2 eggs, lightly beaten

Cooking & Seasoning

2 tablespoons coconut oil or avocado oil
1–2 tablespoons coconut aminos, to taste
½ teaspoon curry powder (optional)

Instant Pot Instructions

Rinse rice. Marinate chicken for 15–30 minutes and steak for 10–15 minutes.
Set Instant Pot to Sauté (High). Add 1 tablespoon oil and quickly sear steak about 1 minute per side. Remove and set aside.
Add remaining oil. Sauté mushrooms for 3–4 minutes. Add chicken, onion, and garlic and cook 3–4 minutes.
Stir in rice, coconut milk, water, salt, curry powder (if using), and carrots. Scrape the bottom clean.
Seal lid and pressure cook:
- Brown rice: 22 minutes on High, natural release 10 minutes
- Jasmine rice: 4 minutes on High, natural release 10 minutes
With lid off, gently stir in pineapple, peas, zucchini, cooked steak, and eggs until eggs are just set.

Stovetop Instructions

Cook rice according to package directions. Set aside.
Heat 1 tablespoon oil in a large skillet over medium-high heat. Sear steak about 1 minute per side. Remove and set aside.
Add remaining oil. Sauté mushrooms for 3–4 minutes. Add chicken, onion, and garlic and cook 3–4 minutes.
Stir in carrots, peas, zucchini, pineapple, cooked rice, and coconut milk. Cook 3–5 minutes until heated through.
Reduce heat to low and stir in steak and eggs until eggs are just set.

Anti-Inflammatory Nutrition Highlights

This meal provides:

High-quality protein to support muscle and metabolic health
Fiber to support gut and blood sugar balance
Healthy fats to promote satiety and hormone support
Naturally occurring compounds like bromelain from pineapple and beta-glucans from mushrooms

Nutrition values will vary based on portion size and ingredient selection.

Supporting Whole-Body Wellness on the Treasure Coast

At Zen Medical Clinic in Stuart, Florida, we care for patients throughout the Treasure Coast and surrounding communities within a 25+ mile radius. Our integrative approach looks at lifestyle, nutrition, and medical care together to support long-term health.

If inflammation, fatigue, metabolic concerns, or digestive symptoms are ongoing challenges for you, our team is here to help explore personalized, integrative care options.

Learn More About the Anti-Inflammatory Diet

Nutrition plays an important role in supporting whole-body health and inflammation balance. If you’d like to better understand the principles behind anti-inflammatory eating—and how food choices can support energy, metabolic health, and overall wellness—we invite you to explore our in-depth guide.

👉 Read our blog:
The Anti-Inflammatory Diet
https://zenmedicinestuart.com/the-anti-inflammatory-diet/

This resource provides a clear, practical overview of anti-inflammatory nutrition and how it can be incorporated into everyday life.

A Resource for Ongoing Health

If inflammation, fatigue, or metabolic health are ongoing concerns, our team at Zen Medical Clinic can help you explore personalized, integrative care options. This recipe is intended as an educational foundation. For those interested in how nutrition fits into their personal health picture, deeper, individualized guidance may be appropriate.

At Zen Medical Clinic in Stuart, we believe informed patients are empowered patients — and education is a form of care.

If you want deeper insight into your health, Zen Medical Clinic is here to help.
Book Complimentary Consultation

Disclaimer

This recipe is for educational purposes only and is not intended to diagnose, treat, or replace medical care. Individual nutrition needs may vary.