Chicken Hawaiian 1

Chicken Hawaiian

Serves: 1

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Happy Friday! I hope you had a great week! I want to send out big hugs to all the girls who will be down in DC this weekend running the Rock N Roll Half Marathon!! I wish I would be there to join you! But since I can’t….go out and tear up some pavement for me! πŸ˜‰ OK, now onto today’s recipe!

This recipe has a story behind it….When I was a kid my mom used to make a recipe called ‘Chicken Hawaiian.’ It was chicken, green peppers and pineapple mixed with cream of mushroom soup and served over white rice. Man, did I love it!! (I know, you’re wondering how a child ever liked mushrooms! haha) Every year for my birthday my mom would ask me what I wanted for dinner and I would say “Chicken Hawaiian.” Now, for those of you who may not know, my sister (who is 2 years younger than me) and I have the same birthday; April 28th. My parents used to tell me she was the best birthday present I ever got and I would always say, “yeah right!” But they assured me that someday I would think that….I might be approaching that point! Just kidding, Katie! You are! πŸ˜‰ But of course, my sister loathed Chicken Hawaiian, so my mother would have to designate 2 different days with 2 separate meals for our birthdays. (Also, because Katie hated it so much, she rarely, if ever, made it besides my birthday) The original dish was fairly heavy, so it definitely was something that made a great winter comfort food.

A few weeks ago, I don’t know why, but this dish popped into my head. I was craving it! Big time! So, I figured why not try to make something similar to satisfy that craving! I knew I had pineapple in the freezer, a piece of chicken to use up and some mushrooms about to expire. But no green pepper! πŸ™ However, I did have some green beans that needed to be used too! So, I replaced the green pepper with the green beans and served it over riced cauliflower instead of white rice for a protein and fiber packed dish…that just so happened to end up tasting almost exactly like the original! I hope you enjoy! πŸ™‚

Chicken Hawaiian 3

Fit Ingredients

  • 240g (about 2 1/2 c) riced cauliflower, cooked (could sub brown rice, pasta, quinoa, etc)
  • 1/2c (85g) green beans, chopped (or green peppers)
  • 2.5 oz portobello mushrooms
  • 2 tbs onion, chopped
  • 4 oz chicken breast, cooked
  • cooking oil of choice
  • 1/3-1/2c coconut milk (depending on how much ‘sauce’ you want)
  • 1 tbs (8g) nutritional yeast
  • 1/2 tps black pepper
  • 1/4 tsp garlic powder
  • salt, to taste
  • 1/2c (70g) diced pineapple
  • 1 1/2 tsp (3g) shredded coconut (I used reduced fat)

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  • non stick skillet

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Directions

1. Coat your skillet with cooking oil (or non stick spray).

2. Heat the pan over medium heat.

3. Add your mushrooms, green beans and onion to the pan.

4. Saute until tender.

5. While that is cooking, in a separate bowl, mix together your nutritional yeast and coconut milk until no lumps remain.

6. Add your coconut milk and nutritional yeast to your pan.

7. Add in your black pepper, garlic powder and salt, if using.

8. Dice up your chicken and add it to your pan.

9. Stir in your pineapple.

10. Mix everything together and allow to cook for about 4-5 minutes or until the sauce thickens.

11. Top your cauliflower (or rice, pasta, etc) with your chicken mixture.

12. Sprinkle flaked coconut on top.

13. Serve immediately.

Chicken Hawaiian 4

Sweet pineapple and coconut, combined with the savory flavors of the coconut sauce and chicken make this meal perfect! To me, there is nothing better than a sweet and savory combination! Plus it is loaded with fiber (if using cauliflower) so it kept me very satisfied! I just love bringing back childhood memories! πŸ™‚

Chicken Hawaiian 2

**From start to finish, even with chopping and ricing the cauliflower, the entire recipe took me 20 minutes! Not bad for such a great meal! πŸ™‚

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Nutrition (for the entire recipe, using riced cauliflower, green beans and no salt)

Calories: 338.7, Protein: 39.1g, Carbs: 38.1g, Fat: 6.6g (3g Saturated), Sodium: 171 mg, Fiber: 14g** (Net Carbs: 24.1g)

**That’s more than half your days worth of fiber!! πŸ˜‰

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*What is your favorite childhood dish?

*Have you revamped an old dish to make it a bit more nutritionally packed?

*What is your favorite sweet and savory combination?

*Will you be running any races this weekend?

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14 Comments
  • Love Mac n cheese and spaghetti bolognaise. I've revamped multiple dishes to make them more calorie / nutrition friendly :)
    March 15, 2013
  • Funny that you and your sister have the same birthday! Your poor Mom--having to cook separate meals! I love pineapple and chicken. Great combo! Happy Friday!
    March 15, 2013
  • Mom
    Well, that sounds like a fanatic make over , I am going to have to try it . Your Birthday is around the corner , maybe this year you could make it for me . Thank you for remake . Love you !
    March 15, 2013
  • I love that you asked for what your sister disliked on your birthday! I used to do the same with a Shepard's pie my mom used to make. My brother hated it! This sounds really good! I love cauliflower rice too so I'm definitely pinning this one!
    March 15, 2013
  • This post cracks me up.. It looks delicious BUT.. if you read my post today... it's about how I can't stand warm fruit! hahaah.. So, seeing the pineapple thrown in, made me chuckle :) Have a great day & weekend, Sarah!
    March 15, 2013
  • All of your riced cauliflower recipes keep reminding me I need to rice my cauliflower before it goes bad. HA! Kind of glad I'm not running any races this weekend, because the weather is all over the place. Where the heck is spring?? Have a great weekend! XO
    March 15, 2013
  • I love the back story!!!!!! This sounds delish. Did you put the time down there for me so I knew it would not take long! ;)
    March 15, 2013

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