Hawaiian Chicken Cauliflower “Fried” Rice

Skip take-out and make your own delicious fried rice, with this healthy twist. Try swapping out rice for cauliflower rice and creating this flavor packed Hawaiian Chicken Cauliflower “Fried” Rice.
Hawaiian Chicken Cauliflower "Fried" Rice via RDelicious Kitchen @rd_kitchenI received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.
Have you jumped on board the cauliflower rice trend? This is one trend that I love because it adds more veggies to your meal! Many also opt into this ingredient swap idea because it is a lower carb option.

Your typical fried rice take-out may be packed with excess sodium, but by adding Kikkoman’s Traditionally Brewed Less Sodium Soy Sauce in this recipe can actually help reduce the amount of sodium in this dish.
Hawaiian Chicken Cauliflower "Fried" Rice via RDelicious Kitchen @rd_kitchenSoy sauce is often associated with being high in sodium, but culinary research indicates it’s an ingredient that can actually help reduce sodium in recipes. How? Soy sauce is rich in umami, a savory taste that helps round out the overall flavor of a dish and enhances the palatability of a wide variety of foods. In fact, a study published in the Journal of Food Science revealed that swapping soy sauce for salt reduces the sodium by up to 50% without decreasing consumer acceptance.

As you’ll see there is no additional source of sodium from any other ingredients in this recipe. By using 1/2 tsp. Kikkoman Soy Sauce in place of 1/2 tsp. table salt, the sodium content of the recipe is cut by 1000 mg.
Hawaiian Chicken Cauliflower "Fried" Rice via RDelicious Kitchen @rd_kitchenThis isn’t just any cauliflower rice. I added a little tropical twist. As I am typing this recipe, I am dreaming of being on a tropical island away from the NJ snow. The addition of pineapple, not only adds that tropical flavor, but also the enzyme found in pineapple, bromelain, digests protein, softening the tissues in meat before cooking it, creating tender pieces of chicken.
Hawaiian Chicken Cauliflower "Fried" Rice via RDelicious Kitchen @rd_kitchenLooking to add more umami flavor to your recipes? Kikkoman offers a variety of less sodium products: Less Sodium Soy Sauce, 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade & Sauce.

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Hawaiian Chicken Cauliflower “Fried” Rice in a white bowl

Hawaiian Chicken Cauliflower “Fried” Rice

  • Author: Julie @ RDelicious Kitchen
  • Yield: 6

Ingredients

Scale
  • 4 skinless chicken breast, cut into cubes
  • 5 cloves garlic, minced and divided
  • 1 (8 oz.) can pineapple chunks, juice reserved
  • 1/4 cup + 3 tablespoons Kikkoman Traditionally Brewed Less Sodium Soy Sauce, divided
  • 3 tablespoons honey, divided
  • 1 (12 oz.) bag riced cauliflower (or 1 medium-sized head of cauliflower riced)
  • 2 carrots, peeled and shredded
  • 2 tablespoons + 1 teaspoon sesame oil, divided
  • 1/2 medium onion, diced
  • 1 cup frozen and shelled edamame, thawed
  • 2 eggs, beaten
  • 6 scallions, sliced
  • 2 tablespoons, cashews, crushed
  • 1 teaspoon sesame seeds

Instructions

  1. In a bowl, combine 3 garlic cloves (minced), 1/4 cup pineapple juice, 1/4 cup soy sauce, and honey. Add the cubed chicken; stir to combine. Let marinade in the refrigerator for at least 1 hour.
  2. Remove chicken from marinade. Discard marinade. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Add chicken and cook for about 5 minutes, until internal temperature reaches 165 degrees F. Remove chicken from pan and set aside.
  3. In a small bowl combine remaining pineapple juice, 3 tablespoons soy sauce, 1 tablespoon honey and 1 teaspoon sesame oil; set aside.
  4. Heat 1 tablespoon of sesame oil in the same pan over medium-high heat. Add the onions and carrots. Saute for about 2 minutes; then add garlic; saute for another minute. Add the cauliflower and edamame. Saute until cauliflower is soft (but not mushy).
  5. Turn pan down to low-medium heat. Make a well in the center of the pan and add the eggs. Stir gently in the center until starting to cook, then incorporate into the rest of the veggies. Stir in soy sauce mixture, scallions, pineapple chunks and chicken.
  6. Top with cashews and sesame seeds before serving.

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RDelicious Kitchen - Julie Harrington Consulting LLC - @rdkitchen
Hawaiian Chicken Cauliflower "Fried" Rice
Don’t forget to check out all the other recipes that are slashing sodium with soy sauce!

Sautéed Brussels Sprouts with Apples and Chicken Sausage

I feel like poor Brussels sprouts have always had bad reputation. Don’t turn up your nose to nutritious Brussel sprouts. Cook them in flavorful ways like these Sautéed Brussels Sprouts with Apples and Chicken Sausage.
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenGrowing up did your parents tell you to “eat your Brussel sprouts!”? Some still cringe when they hear that. I would guess 9/10 times those people were eating boring, unflavored, under seasoned sprouts.
I find that with many vegetables. Try cooking veggies in a variety of cooking methods and season in different ways. I showcased this idea in a cooking class once, where we cooked cauliflower in 4 different ways: steaming, boiling, roasting, and mashing with a variety of spices and herbs. It was interesting to hear everyone’s views of which method they preferred. Just because you don’t like a vegetable one way, doesn’t mean you won’t like in another way.

Don’t count out Brussels sprouts just yet, until you try this Sautéed Brussels Sprouts with Apples and Chicken Sausage recipe!
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenBrussels sprouts are part of the Brassica family of vegetables, which also includes cabbage, broccoli, kale, and collard greens. They are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin.
Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @RD_KitchenWhat is your favorite way to enjoy Brussels sprouts?

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Sautéed Brussels Sprouts with Apples and Chicken Sausage in a white bowl

Sautéed Brussels Sprouts with Apples and Chicken Sausage

  • Author: Julie @ RDelicious Kitchen

Ingredients

Scale
  • 1 1/2 tablespoons olive oil, divided
  • 1 package garlic chicken sausage (6 links)
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 pound Brussels sprouts, shaved with a food processor or roughly chopped
  • 2 tablespoons apple cider vinegar
  • 1 honeycrisp apple, julienne
  • salt and pepper, to taste

Instructions

  1. Slice the chicken sausage on a bias (or simply on an angle). In a large pan, heat 1/2 tablespoon olive oil and cook chicken sausage. Remove from pan and set aside.
  2. Add remaining olive oil in the pan and sauté onions and garlic until caramelized. Add shredded Brussels sprouts and cook for an additional 2-3 minutes or until desired doneness. Add apple cider vinegar and cook for an additional minute.
  3. Add apple slices and cook until just warmed through. Add the chicken sausage back in and toss until combined. Season with salt and pepper, to taste.

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Sautéed Brussels Sprouts with Apples and Chicken Sausage via RDelicious Kitchen @rd_kitchen

Balsamic Stuffed Chicken

Balsamic stuffed chicken is an easy dinner idea that is ready in 45 minutes from start to finish that is bursting with flavor!

Balsamic Plum Stuffed Chicken - recipe by Julie @ RDelicious Kitchen #reciperedux

Disclosure: By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensated for my time.

Did you know May is National Osteoporosis Month? While you may automatically think of calcium, vitamin D, mainly found in dairy products for bone health, dried plums also have an array of health benefits.

Why We Are Using Prunes

Let’s be honest, dried plums, aka “prunes” get a bad reputation, but they are so versatile and great to add into your diet for its health benefits.

Emerging research suggests that dried plums support healthy bones, and may support heart health, digestive health, immunity and healthy aging. One serving (4-5 dried plums) is less than 100 calories. Plus, each serving provides 3 grams of fiber, 293 mg of potassium, 16 mg of magnesium, and more vitamin K than any other fresh or dried fruit.

Balsamic Plum Stuffed Chicken - recipe by Julie @ RDelicious Kitchen #reciperedux

I like dried plums as a snack, just as is, but they also can really up your game in the kitchen. Dried plums can serve as a substitute for fats or sugars to reduce calories in a baked good recipe. You can toss them on a salad or mix in to your yogurt for an extra nutritional boost.

The way I am using them today, is to add moisture to this chicken dish, while mixing it’s naturally sweet flavor with other savory ingredients.

Balsamic Plum Stuffed Chicken - recipe by Julie @ RDelicious Kitchen #reciperedux

Ingredients Needed

  • boneless, skinless chicken breasts – you will need 4 that are 4 ounces each.
  • salt and pepper – to taste
  • California Dried Plums – also known as prunes
  • balsamic vinegar – gives this easy chicken recipe a ton of flavor
  • walnuts – if desired, you can swap for pecans, almonds, or pistachios.
  • feta cheese – mozzarella cheese would also taste good!
  • dijon mustard
  • panko breadcrumbs

How to Make Stuffed Balsamic Chicken

Spray a baking dish with non-stick cooking spray and preheat the oven to 350 degrees.

Add the dried plums and balsamic vinegar to a small bowl and let them soak for at least 5 minutes.

Place the chicken in between 2 pieces of plastic wrap and flatten using a rolling pin or meat mallet. Season both sides with salt and pepper.

Blend the balsamic mixer in a food process until it’s turns to a paste. If needed, add a couple of drops of water.

Spread the plum mixture over one side of each chicken breast. Sprinkle the feta and crushed walnuts on top.

Roll the chicken pieces and secure with toothpicks so the filling doesn’t fall out.

Brush the chicken roll ups with dijon mustard and coat with the panko breadcrumbs.

Bake for 25-30 minutes. Remove from the oven, take the toothpicks out and slice crosswise before serving.

Tips for Making

  • Try to pound the chicken so it’s even in thickness.
  • To make these ahead of time, follow the same instructions. Once they are rolled, cover in an airtight container. When ready, pop them in the oven and bake. We recommend only making these 24 hours in advance.
  • You can use this same method and stuff the chicken with your other favorite ingredients, such as spinach, cherry tomatoes, and mozzarella (caprese).
  • To make sure the chicken is fully cooked, use a meat thermometer. The internal temperature should be at least 165 degrees.

Can I Use Chicken Thighs Instead?

Sometimes you can swap breast for thighs, but since we are going to be rolling the chicken up, the breasts work better.

Do You Have to Roll the Chicken?

Some prefer to make “pockets” out of the chicken verus using a meat mallet. While they may be a little easier, pounding the chicken also helps to tenderize it. We also like the ratio of chicken to filling by using this method compared to the pocket.

Serving Suggestions

This meal goes great with just about any side dish, but here are a few of our favorites.

Stuffed Chicken FAQs

How do you keep chicken moist inside?

The key is marinating and using a liquid that is somewhat acidic to help tenderize the chicken.

How long does raw stuffed chicken last in the fridge?

We recommending only prepping stuffed chicken 24 hours in advanced. Depending on the filling, it can get soggy. Also, we do not want the chicken to spoil before it’s time to cook.

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Balsamic Plum Stuffed Chicken sliced on a white plate with salad

Balsamic Plum Stuffed Chicken

  • Author: Julie @ RDelicious Kitchen
  • Yield: 4

Description

Liven up your weeknight chicken dinner with dried plums to add a boost of flavor with a boost of nutritional benefits.


Ingredients

Scale
  • 4 (4 ounce) pieces skinless chicken breasts
  • salt and pepper
  • 3/4 cup California Dried Plums
  • 1/4 cup balsamic vinegar
  • 1/3 cup walnuts, finely chopped
  • 1/4 cup feta cheese
  • 2 tbsp dijon mustard
  • 1/2 cup panko breadcrumbs

Instructions

  1. Preheat oven to 350 degrees F. Coat a baking dish with cooking spray.
  2. In a small bowl add the California Dried Plums and balsamic vinegar and set aside to soak for at least 5 minutes.
  3. Place chicken breasts between 2 sheets of plastic wrap, and flatten out, using a meat mallet, or rolling pin. Season each side with salt and pepper.
  4. In a blender or food processor, blend the dried plums and balsamic vinegar, until it turns into a paste like consistency. (Add a few drops of water, if needed)
  5. Evenly spread the plum mixture over one side of each chicken breasts. Sprinkle walnuts and feta cheese on top.
  6. Roll chicken (in a jelly roll fashion) gently without letting the filling spill out. Secure chicken with wooden toothpicks.
  7. Brush each chicken roll up with dijon mustard and and coat with panko breadcrumbs.
  8. Bake in the oven for 25-30 minutes. Remove from oven and remove wooden toothpicks. Slice chicken breasts crosswise and serve.

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