Go Back Email Link
–+ servings

Hawaiian Chicken Rice

Dinner
The combination of flavours in this dish work so well together. It is quick to make and an excellent source of carbohydrates and protein.
5 stars from 1 vote
Calories656kcal
Carbs74g
Protein39g
Fats23g
For Intensive Exercise
Print Recipe Share on Twitter Add to my Meal Plans
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Performance Benefits

This recipe would make for an excellent recovery meal due to its high carbohydrate and protein content, which would help replenish glycogen stores and repair our muscles after intense exercise.
Health Benefits

Vitamin B3, is also known as Niacin, plays a role breaking down nutrients we consume into energy. It contributes to the normal function of our nervous system and exerts antioxidant effects in the body.
Magnesium plays a role in over 300 enzyme systems in the body, such as muscle contraction, nerve function and protein synthesis, It is also important in energy production.
Expert Tips

A great midweek meal for all the family and make some extra to have for lunch the following day!

Equipment

  • Medium sized pot
  • Non-stick pan
  • Small bowl

Ingredients

  • 130 g Rice
  • 150 ml Water
  • 1 tbsp Olive oil
  • 2 tsp Sesame oil
  • 2 Chicken breasts (approx. 200g)
  • 4 Bacon medallions (chopped)
  • 10 Broccolini
  • 1 clove Garlic (crushed)
  • 1 thumb-sized piece Ginger (grated)
  • 150 g Peas
  • 2 tbsp Cashew nuts
  • Sea salt
  • 150 g Pineapple
  • 1 Scallion
  • 2 tbsp Soy sauce
  • 1 tbsp Honey
  • 1 tbsp Peanut butter
2 Servings

Instructions

Cook the rice

  • Bring a pot of water to the boil. Place a saucepan on medium heat and add the water, along with the rice.
  • Cook for 10 minutes and ensure the rice does not burn.
  • The rice should be fluffy when it is ready.

For the chicken

  • Heat the olive oil on a medium sized pan.
  • Chop up the chicken breasts, medallions and broccolini. Fry with the garlic and ginger until cooked through.
  • Remove these from the pan and leave to the side.
  • Lightly coat the cashew nuts in olive oil and sea salt.
  • Whisk the sauce ingredients together in a small bowl (honey, soy sauce & peanut butter).
  • Add the rice to the pan with the chicken, medallions and peas. Pour over the sauce and leave on a low heat for 5 minutes to soak up the flavours.
  • Finely chop the pineapple and scallions and add to the mix before serving.

Notes

Nutrition

Serving: 1ServingCalories: 656kcalCarbohydrates: 74gProtein: 39gFat: 23gSaturated Fat: 4.2gPolyunsaturated Fat: 3.7gMonounsaturated Fat: 10.1gTrans Fat: 0.01gCholesterol: 70mgSodium: 1099mgPotassium: 823mgFiber: 7.4gSugar: 19gVitamin A: 39.9ugVitamin C: 24.2mgCalcium: 70mgIron: 3.7mg
Tried this recipe?Let us know how it was!