If you’re looking for a quick, easy casserole to throw together in a hurry on a busy weeknight, this Skinny Aloha Chicken and Rice is a great option. It’s kid-friendly, family-friendly, and has that sweet and savory flavor that marries so well together. Plus, it makes a lot, so you’re bound to have leftovers for a healthy lunch option the next day.
Weight Watchers
WW Points: 5 Purple, 5 Blue, 7 Green
5
5
7
Ingredients
Chicken: for the lowest-point option, we’re using boneless, skinless chicken breast, but you can also use boneless chicken thighs or even pulled chicken from a store-bought rotisserie.
Rice: for this recipe, we’re using a white minute-rice. If you prefer to use a different rice, just be sure to account for the cooking time and the amount of liquid in the recipe.
Sauce: For the sauce, we’re adding lots of flavor by adding tamari lite (a gluten-free version of a brewed soy sauce), some reduced-sodium chicken broth, a zero-calorie brown sugar substitute such as Swerve or Lakanto, and some minced garlic.
Fruits/Vegetables: For texture and added flavors, we’re adding red onion, red bell pepper, and pineapple chunks. Be sure to get the chunks or tidbits in a no-sugar-added liquid. Otherwise, you’ll need to account for the points accordingly, and you’ll use the entire can of pineapple, including the fruit and the liquid.
Garnish: top with some cilantro. Other options include green onion, bacon crumbles, or other toppings as desired.
Skinny Aloha Chicken and Rice
Equipment
- Casserole Dish
- Oven
Ingredients
- 2 lb chicken breast (boneless, skinless, cubed)
- 1½ cups minute rice (uncooked)
- ½ cup tamari lite
- ¾ cup low-sodium chicken broth
- ½ cup zero-calorie brown sugar substitute
- 2 tsp minced garlic
- 1 red onion (diced)
- 1 red bell pepper (diced)
- 20 oz pineapple chunks in juice (no sugar added) (including the liquid)
- ½ cup cilantro (chopped, for garnish)
Instructions
- Preheat oven to 425 degrees F. Spray an 11×7 baking dish with cooking spray.
- In a large bowl, whisk together brown sugar substitute, tamari lite, garlic, and chicken broth.½ cup tamari lite, ½ cup zero-calorie brown sugar substitute, 2 tsp minced garlic, ¾ cup low-sodium chicken broth
- In your prepped casserole dish, add cubed chicken, uncooked rice, onion, bell pepper, pineapple and it's juices. Pour the sauce over and give everything a good stir.1½ cups minute rice, 1 red onion, 1 red bell pepper, 20 oz pineapple chunks in juice (no sugar added), 2 lb chicken breast
- 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. Top with chopped cilantro.
