This Hawaiian Chicken with Coconut Rice recipe is a delightful combination that’s both tantalizing and nutritious. Featuring lean chicken tenderloins and sweet pineapples, this dish packs a high protein punch with a moderate calorie count, making it an ideal choice for those on a weight loss journey or managing their diet.
The addition of coconut rice adds a creamy texture and fiber, enhancing the dish’s nutritional profile. Whether you’re seeking a flavorful dinner option or a healthy meal that doesn’t skimp on taste, this recipe promises satisfaction in every bite.
A Culinary Journey to the Islands
The Inspiration: Hawaiian cuisine is a delightful fusion influenced by the diverse cultures of its inhabitants, from the native Polynesians to Asian and European settlers. The use of local ingredients like pineapple and coconut in this dish pays homage to the island’s lush tropical environment and rich cultural mosaic.1
Why It Works: The combination of sweet, savory, and tangy flavors isn’t just delicious; it’s also a culinary representation of Hawaii’s own blend of natural beauty and cultural diversity. The dish balances these elements perfectly, creating a meal that’s both comforting and exciting.
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Health Benefits
Hawaiian Chicken with Coconut Rice is not only a delight for your taste buds but also offers some nutritional perks. Here’s a closer look:
- Lean Protein: Chicken tenderloins are a great source of lean protein, essential for muscle repair and growth.2
- Fiber Boost: Using brown rice instead of white in the coconut rice can increase the dish’s fiber content, which aids in digestion and prolonged satiety.
- Vitamins and Minerals: Pineapples are rich in vitamin C and manganese, important for immune health and antioxidant protection.3
Dietary Considerations:
This dish can be adapted for various dietary needs:
- Gluten-Free: Ensure the soy sauce is gluten-free.
- Reduced Calorie: Substitute the brown sugar and honey with lower-calorie alternatives like stevia or monk fruit sweetener.
Hawaiian Chicken with Coconut Rice
Ingredients
Hawaiian Chicken:
- 1 1/2 lbs Chicken Tenderloins
- 1/2 Fresh Pineapple sliced
- 1/4 cup Pineapple Juice
- 1/4 cup Soy Sauce
- 3 tbsp Ketchup
- 2 tbsp Brown Sugar
- 5-6 cloves Fresh Garlic
- 2 tbsp Canola Oil
- 2 tbsp Honey
Coconut Rice:
- 1 cup Basmati or Jasmine Rice
- 3/4 cup Coconut Milk
- 3/4 cup Water
- 1 tbsp Fresh Parsley chopped
Instructions
- Prepare the Marinade: Blend the pineapple juice, soy sauce, ketchup, brown sugar, garlic, and oil. Marinate the chicken in this mixture in a sealed bag, ensuring it's well coated.
- Cook the Chicken: Heat a grill pan or skillet and cook the chicken until it reaches an internal temperature of 165°F, about 6-7 minutes per side. Brush with honey towards the end.
- Grill the Pineapple: Add pineapple slices to the grill or pan and cook until caramelized, about 2-3 minutes per side.
- Make the Coconut Rice: Combine rice, coconut milk, and water in a pot. Bring to a boil, then simmer covered on low heat for 18-20 minutes.
- Serve: Lay the chicken and pineapple on a bed of coconut rice, garnish with parsley, and enjoy!
Nutrition
Source:
- https://www.isbe.net/CTEDocuments/FCS-700140.pdf
- https://www.webmd.com/diet/health-benefits-chicken
- https://health.clevelandclinic.org/benefits-of-pineapple
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.