Wednesday, September 12, 2012

Hawaiian Chicken and Rice

I was feeling like having a little something exotic for dinner - something sweet and savory. First thing that came to mind was fruit with chicken. I had a gorgeous pineapple on hand, so I through together a simple Hawaiian Chicken dish. Same flavors of a Hawaiian Pizza but instead of using ham, I used chicken breast. Easy to put together and it definitely hit the spot. I think the only thing I would change is that I would add a bit of spice to it next time. Maybe Sriracha or something. Oh and some nuts! I'd love a nice crunch in there. Got to get back to the baby - it's his feeding time! Enjoy!

Hawaiian Chicken and Rice

Cook Time: 25 minutes
Prep Time: 4-8hrs (marinating) & 20 minutes for the meal
Serves: 5


  • 1 tsp sesame oil
  • 1 tbsp tamari
  • 1/4 cup fresh pineapple juice (reserved from cutting the pineapple)
  • 1.5lbs boneless, skinless chicken breast, diced

  • 1 tsp coconut oil
  • 1 vidalia onion, diced 
  • 2 cloves of garlic, minced
  • 2 cups fresh pineapple, diced (approx.)
  • 1/2 tbsp tamari
  • pepper to taste

Garnish (optional):
  • sesame seeds
  • fresh parsley, minced

In a zip top bag or bowl, combine the marinade ingredients and the chicken. Seal well and allow it to marinate from 4 hours to 8 hours in the fridge. 

Once the chicken has marinated, begin cooking the diced onion in the coconut oil over medium heat.

After sauteing the onion for about 3 minutes, add the garlic and the marinated chicken (throw away any excess marinade). Cook for about 10 minutes or until the chicken is cooked through. 

Add the pineapple pieces, tamari and pepper. Cook for another 5-10 minutes, until the pineapple is softened slightly and warm. 

While the chicken is cooking, you can begin cooking the rice.....


  • 2 cups of long grain white rice
  • 4 cups water
  • 1 tsp sea salt
  • 2 cloves of garlic, minced
  • 1/2 tsp coconut oil
  • 1/2 tsp sesame oil
  • 1 cup fresh pineapple, diced
  • salt and pepper, to taste 

Using a rice cooker:
add the rice, water, garlic, oils, pineapple and salt & pepper. Stir everything well. Turn on and allow to cook all the way through.

Cooking on the stove:
Heat a medium/large pot over high heat. Add the rice, water, garlic, oils, pineapple and salt & pepper. Stir everything well.

Allow it to come to a boil, then cover the pot and reduce the heat to low. Let the rice cook for about 10 minutes, or until the liquid is absorbed.

With a fork, fluff the rice well. Serve the rice piping hot along with the chicken.

Nutritional Info for 1 serving of Chicken (about 2/3 cup):
Calories: 215 ; Fat: 3.5g ; Carbohydrate: 12g ; Fiber: 1.5g ; Sugar: 8g ; Protein: 32.5g 

Nutritional Info for 1 serving rice (about 2/3 cup rice):
Calories: 190; Fat: 1.5g ; Carbohydrate: 39g ; Fiber: 1g ; Sugar: 3g ; Protein: 3.5g