Polynesian Chicken and Rice

Gluten Free
Dairy Free
Health score
36%
Polynesian Chicken and Rice
45 min.
5
491kcal

Suggestions


Indulge in the delightful flavors of the tropics with this Polynesian Chicken and Rice dish, perfect for a wholesome lunch or dinner. This recipe is not only gluten-free and dairy-free, making it suitable for various dietary needs, but it also packs a wholesome punch with every serving. Imagine tender chicken breast halves, kissed by the sweet and tangy essence of pineapple juice and complemented by vibrant vegetables—all simmered to perfection.

This dish is an extraordinary blend of tastes, featuring a savory combination of garlic, green onions, and a touch of sugar that elevates the pineapple sweetness, creating a tasty balance that will tantalize your taste buds. The addition of cashews adds a delightful crunch, while the aromatic broth infuses the rice with deep flavors, ensuring each bite is filled with goodness.

Whether you're looking for a nourishing weeknight meal or a delightful main course for a gathering, this Polynesian Chicken and Rice recipe is quick to prepare and can easily serve up to five people. With a total cooking time of just 45 minutes, you'll spend less time in the kitchen and more time enjoying this tropical culinary adventure with your loved ones. Experience the joyful burst of flavors and vibrant colors with this scrumptious dish; it’s sure to become a family favorite!

Ingredients

  • tablespoons cashew pieces coarsely chopped
  • 30 ounce chicken breast halves 
  •  garlic clove minced
  • cup spring onion sliced (1-inch)
  • tablespoons catsup reduced-calorie
  • tablespoon soy sauce low-sodium
  • 1.5 cups chicken broth 
  • tablespoon butter 
  • cup pineapple juice 
  • ounce dole pineapple tidbits unsweetened drained canned
  • cup bell pepper red chopped
  • tablespoons sugar 
  • cup rice long-grain white uncooked
  • tablespoons vinegar white

Equipment

  • bowl
  • frying pan
  • dutch oven

Directions

  1. Combine first 6 ingredients in a bowl; stir well, and set aside.
  2. Coat a Dutch oven with cooking spray, and add margarine.
  3. Place over medium-high heat until margarine melts.
  4. Add chicken, and cook 4 minutes on each side or until browned.
  5. Remove chicken from pan; set aside.
  6. Add rice and garlic to pan, and saut 3 minutes. Return chicken, meaty side down, to pan.
  7. Add chicken broth mixture, and bring to a boil. Cover, reduce heat, and simmer for 25 minutes or until most of the liquid is absorbed. Stir in the green onions and remaining ingredients; cover and cook an additional 5 minutes or until the vegetables are tender.

Nutrition Facts

Calories491kcal
Protein34.81%
Fat17.27%
Carbs47.92%

Properties

Glycemic Index
69.3
Glycemic Load
26.7
Inflammation Score
-8
Nutrition Score
30.386086894118%

Flavonoids

Luteolin
0.18mg
Kaempferol
0.28mg
Myricetin
0.03mg
Quercetin
2.31mg

Nutrients percent of daily need

Calories:491.39kcal
24.57%
Fat:9.37g
14.41%
Saturated Fat:1.97g
12.33%
Carbohydrates:58.48g
19.49%
Net Carbohydrates:55.95g
20.34%
Sugar:22.41g
24.9%
Cholesterol:108.86mg
36.29%
Sodium:450.41mg
19.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.48g
84.96%
Vitamin B3:20.14mg
100.72%
Selenium:61.6µg
88%
Vitamin B6:1.58mg
79.03%
Vitamin C:53.89mg
65.32%
Phosphorus:478.12mg
47.81%
Vitamin K:45.36µg
43.2%
Manganese:0.85mg
42.7%
Vitamin B5:3mg
29.97%
Potassium:1040.1mg
29.72%
Vitamin A:1354.99IU
27.1%
Magnesium:89.88mg
22.47%
Copper:0.37mg
18.47%
Vitamin B2:0.3mg
17.62%
Vitamin B1:0.26mg
17.24%
Zinc:2mg
13.36%
Folate:50.34µg
12.58%
Iron:2.15mg
11.94%
Fiber:2.53g
10.12%
Vitamin E:1.23mg
8.21%
Vitamin B12:0.41µg
6.9%
Calcium:59.92mg
5.99%
Vitamin D:0.17µg
1.13%
Source:My Recipes