AAPI Heritage Month Inspired Recipes

Hawaiian Chicken Noodle Bowls

These delicious bowls are perfect for meal prep or a healthy night in. Made with delicious, protein-packed, nutritious ingredients.

Total Time: 20 minutes

Ingredients:

For Hawaiian Chicken:

• 16 oz boneless, skinless chicken breast
• 1/2 cup pineapple juice
• 2 tablespoons ketchup
• 1 teaspoon fresh ginger, grated
• 1 teaspoon garlic, minced
• 2 tablespoons low sodium tamari
• 1 tablespoon honey
• Pinch of salt

For Pineapple Stir-Fry:

• 1 tablespoon coconut oil
• 1 cup purple onion, diced (~1/2 medium onion)
• 2 large bell peppers, diced
• 2 cups chopped kale, packed
• 1 cup diced pineapple
• 1 tablespoon low sodium tamari
• 1 tablespoon chili sauce
• 1/2 tablespoon honey
• 1 tablespoon minced garlic

Other:

• 2 cups rice noodles
• 1 cup fresh pineapple

Instructions:

For Hawaiian Chicken:

1. Place chicken in a crock-pot on high for 1.5 to 2 hours. Remove and use 2 forks to shred.
2. Make sauce by mixing together the rest of the ingredients.
3. Add sauce to chicken and mix.

For Pineapple Stir-Fry:

1. Place 1 tablespoon of coconut oil in a sauce pan and heat on medium/high heat.
2. Add in purple onion and sweet peppers and sauté until onions are almost translucent. Then add in kale and diced pineapple and sauté for a few more minutes.
3. In a small bowl, mix together the rest of the ingredients (the sauce!) and then add into stir fry.

Nutrition Facts:

(Makes 4 Servings) Per Serving: Calories: 342 kcal, Sugar: 21 gm, Sodium: 988 gm, Fat: 7 gm, Carbohydrate: 69 gm, Fiber: 5 gm, Protein: 29 gm

Mango and Tropical Fruit Salad

Get your sweet fix with this fruit salad that’s packed with flavor. Everyone will love this tropical treat as a dessert or side dish that can be prepared ahead of time!

Ingredients:

• 2 ripe mangoes
• 1 small ripe papaya
• 1/4 cup fresh lime juice
• 2 ripe bananas
• 1 small pineapple
• 1 orange
• 1 cup grated coconut
• 1/2 watermelon or cantaloupe

Instructions:

1. Wash a prepare all fruits
2. Peel and remove seeds from papaya and cantaloupe (if using).
3. Peel mangoes, pineapple, banana, and orange.
4. Chop all fruits into cubes and mix together in a large bowl.
5. Add lime juice to change in color.
6. Add grated coconut and mix well.
7. Cover and refrigerate for at least 1 hour before serving. Can be stored in the fridge for up to 5 days.

Nutrition Facts:

(Makes 14 Servings) Per Serving: Calories: 113 kcal, Total Fat: 3 gm, Saturated Fat: 2 gm, Cholesterol: 0 mg, Sodium: 5 gm, Protein 1 gm, Carbohydrate: 24 gm, Iron: 0.6 gm, Calcium: 21 mg, Vitamin A: 800 IU, Vitamin C: 45.3 mg

Poke Bowls Recipe

Learn how to make Poke Bowls at home with fresh and nutritious ingredients!

Total Time: 15 minutes

Ingredients:

• 2 tablespoons yuzu juice
• 1 tablespoon soy sauce or tamari
• 1/2 teaspoon sesame oil
• Pinch of cayenne
• 12 ounces sushi grade tuna or yellowtail (cut into 1/2 inch cubes)
• 2 cups cooked short grain brown rice
• 1 cup cucumbers (cut into 1/2 inch cubes)
• 1/2 cup edamame
• 1 avocado (sliced)
• 2 scallions (green parts only, sliced thin)
• 1 jalepeno (thinly sliced)
• 1 teaspoon sesame seeds

Instructions:

1. Whisk together the first four ingredients into a medium bowl. Add tuna and toss to combine. Set aside while you prepare the remaining ingredients.
2. Divide warm rice between bowls. Top with tuna mixture, cucumber, edamame, avocado, scallions, and jalapeño. Sprinkle with sesame seeds and lime zest. Enjoy immediately.

Nutrition Facts:

(Makes 4 Servings) Per Serving: Calories: 583 kcal, Carbohydrate: 82 gm, Protein: 30 gm, Fat: 14 gm, Saturated Fat: 3 gm, Cholesterol: 32 gm, Sodium 296 mg, Potassium: 736 mg, Fiber: 6 gm, Sugar: 2 gm, Vitamin A: 205 IU, Vitamin C: 16 mg, Calcium: 65 mg, Iron: 3 mg

Hawaiian Coleslaw

A refreshing, tropical twist to traditional slaw made with Hawaiian-inspired ingredients.

Total Time: 15 minutes

Ingredients:

• 1 1/2 cup shredded green cabbage (packed)
• 1 cup shredded red cabbage (packed
• 1/2 cup grated carrots
• 1 cup fresh pineapple (diced)
• 2 green onions (sliced)
• 1/4 cup cilantro (minced)
• 1 1/2 tablespoons fresh ginger (grated)
• 3 tablespoons rice wine vinegar
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 2 teaspoons sesame oil
• 1 lime (juiced
• Salt (to taste)
• 1 teaspoon sesame seeds

Instructions:

1. Combine cabbages, carrots, pineapple, green onions, and cilantro in a large bowl and set aside.
2. Add ginger, vinegar, soy sauce, honey, sesame oil, and lime juice to a mason jar, shake well to combine, and pour over slaw. Stir to combine. Season with salt to taste.
3. Cover and refrigerator at least 30 minutes before eating. Garnish with sesame seeds.

Nutrition Facts:

(Makes 6 Servings) Per Serving: Calories: 53 kcal, Carbohydrate 11 gm, Protein: 1 gm, Sodium: 183 mg, Potassium: 148 mg, Fiber: 1 gm, Sugar: 7 gm, Vitamin A: 2025 IU, Vitamin C: 30.5 mg, Calcium 28 mg, Iron: 0.5 mg

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707.