Tag: chicken

Easy Aloha Pineapple Chicken & Rice Casserole

Lisa Kidd

If you are looking for an easy comfort food recipe with a tropical twist, this Aloha Pineapple Chicken & Rice Casserole is absolutely delicious! 🍍🌺

This recipe combines tender chicken, sweet pineapple, savory soy sauce, colorful vegetables, and rice into one simple baked casserole dish. It’s hearty, flavorful, and makes a great family dinner or meal prep recipe.

To make it more bariatric lifestyle friendly, I used a combination of jasmine rice and cauliflower rice. This helps lower the carbs while still keeping that comforting casserole texture.

Why You’ll Love This Recipe

  • Easy one-pan meal
  • Sweet & savory flavor combination
  • High in protein
  • Great for leftovers
  • Perfect for busy weeknights
  • Budget friendly

Ingredients

  • ½ cup brown sugar or brown sugar substitute
  • ½ cup low sodium soy sauce (I used a sweet soy sauce)
  • 2 teaspoon Adobo garlic powder
  • 1 cup low sodium chicken broth
  • 1½ cup uncooked instant white rice (I used ½ cup uncooked Jasmine rice and a frozen bag of Cauliflower Rice, microwaved)
  • 1 diced sweet onion
  • 1 red bell pepper chopped
  • 1 20 ounce can pineapple tidbits or chunks in juice, NOT drained
  • 1 lb. thin-sliced boneless skinless chicken breasts or chicken tenderloins, diced into bite-sized pieces

Instructions

  • Preheat oven to 425 degrees F. Spray a baking dish with cooking spray. I used a 13x 9 baking dish.
  • In a large bowl, whisk together brown sugar, soy sauce, garlic, and chicken broth.
  • Add uncooked rice, onion, bell pepper, pineapple and it’s juices and chicken. Cover the baking dish tightly with foil. Bake for 50 minutes. Once cooking is done, uncover and stir ingredients.
  • Return the dish to the oven, uncovered, and bake for an additional 10 minutes, or until chicken is cooked through and rice is tender.
  • Let stand 5 minutes before serving. 

The pineapple gives this casserole a sweet tropical flavor that pairs so well with the savory chicken and soy sauce!

Final Thoughts

This recipe is the perfect combination of comfort food and tropical flavor. It’s filling, protein-packed, and easy enough for busy weeknights.

If you try this recipe, let me know what you think!

🍎 Chicken, Apple & Onion Stew – Cozy Comfort in a Bowl

Lisa Kidd

There’s something about the fall season that makes me crave cozy, hearty meals — but I still want them to be healthy and protein-forward. This Chicken, Apple & Onion Stew brings together the perfect balance of savory and slightly sweet flavors, all simmered into one comforting bowl.

It’s simple to make, packed with lean protein, and has that perfect touch of apple that makes every bite feel like autumn comfort — without the carb overload.

🥘 Ingredients

  • 1 lb. boneless, skinless chicken breast, cubed
  • Olive oil (for sautĂŠing)
  • Salt and pepper, to taste
  • 1 large onion, sliced
  • 1 ½ tsp. minced garlic
  • 1 tsp. dried thyme
  • 2 Cosmic Crisp apples, peeled and cubed
  • 1 Tbsp. apple cider vinegar
  • 1 cup chicken broth
  • ½ cup sugar-free apple cider
  • 1 tsp. yellow mustard

Optional for serving:

  • Garlic & Herb Cauliflower Rice

👩‍🍳 Directions

  1. Heat the Oil – Drizzle a little olive oil into your Dutch oven or large skillet and heat over medium heat.
  2. Cook the Chicken – Add the cubed chicken and cook until it’s no longer pink. Season with salt and pepper, then remove and set aside.
  3. Sauté the Onion – In the same pot, add your sliced onion and cook until soft and translucent.
  4. Add Garlic & Thyme – Stir in the minced garlic and dried thyme, letting the flavors bloom for about a minute.
  5. Add the Apples – Toss in your cubed apples and stir to combine.
  6. Deglaze the Pan – Pour in the apple cider vinegar and scrape up any bits stuck to the bottom for extra flavor.
  7. Combine Everything – Return the chicken to the pot and add the chicken broth, sugar-free apple cider, and yellow mustard. Stir well.
  8. Simmer – Bring to a boil, then reduce the heat. Cover and let it simmer for 30 minutes, stirring occasionally. Season with additional salt and pepper to taste.
  9. Serve & Enjoy – Spoon the stew over a bed of Garlic & Herb Cauliflower Rice for a satisfying, low-carb comfort meal.

💪 Bariatric-Friendly Tips

  • Protein First: Chicken breast keeps this dish high in protein and low in fat — perfect for post-bariatric surgery meals.
  • Low-Carb Swap: Serving over cauliflower rice instead of traditional rice keeps this meal lighter and low-carb.
  • Balanced Flavor: The apples add a touch of natural sweetness that pairs beautifully with the savory thyme and tangy mustard.

🍽️ Final Thoughts

This Chicken, Apple & Onion Stew is one of those dishes that fills your kitchen with cozy aromas and your bowl with nourishing goodness. It’s easy enough for a weeknight meal, yet comforting enough to serve to guests on a chilly evening.

Whether you’re newly post-op or years into your bariatric journey, this stew is a delicious reminder that eating healthy doesn’t have to mean giving up flavor or comfort.

✨ Try it out and let me know what you think in the comments below!