Hawaiian Chicken and Rice Recipes

Ingredients :

315g brown rice

750ml water

4 chicken breasts

1 tbsp soy sauce

250ml water

1 medium green pepper, seeded and diced

1 medium red pepper, seeded and diced

10 rings unsweetened, canned pineapple, drained (juice reserved) and chopped

6 tbsp of the reserved pineapple juice

ground black pepper

1. Rinse the rice under cold, running water.
2. Place the rice in a large saucepan, cover with 750ml water.
3. Bring to the boil, boil for 30-35 minutes.
4. Meanwhile, in a saucepan, combine the chicken breasts, soy sauce and the 250ml of water.
5. Bring to the boil, reduce heat and simmer for 7-10 minutes.
6. Remove chicken.
7. Leave cooking juices in the saucepan and set aside.
8. Cut the chicken breasts across into narrow strips.
9. Return the chicken to its cooking juices in the saucepan.
10. Add all remaining ingredients.
11. Stir mixture over low heat for about 10 minutes, or until completely heated through.
12. Drain the cooked rice, rinse under hot, running water.
13. Stir in rice into the other ingredients or arrange the chicken on a bed of the cooked rice.

Tip - When you do have time, prepare meals in bulk, divide into portions and freeze. Casseroles, soups, and low fat sauces can be frozen easily and will reheat in the microwave quickly.

Serves 2 - 4

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