• Brianna Rhodes, RD, CD

Hawaiian Haystacks


This is a light, fresh and easy dish which provides a delicious combination of flavors! It’s a recipe I grew up with, and it is now a family favorite with my kids too. I love it because it’s an all-inclusive entree—no sides needed. The fruits and vegetables are part of the stack. Also it is easily adapted for different tastes.

The one thing to be careful of with a stack recipe like this is portion size. Start smaller than you think with the rice. The picture above is about ¾ cup of rice, and ¾ cup of chicken and sauce. With all the toppings you add, it ends up doubling in size.

Young kids usually don’t like different foods touching, and that is not a problem with this recipe. Here is an example of my kid’s plate:

The easiest way to make this is to crock-pot the chicken. You can start the chicken in the morning, and prep all the toppings as well. Then come meal time, all that’s left is rice (which I always put in my rice-cooker) and mixing up the sauce. Any recipe I can pre-prep earlier in the day is a dinner time winner in my book!

The Meal:

  • Rice (¾ cup)

  • Chicken and sauce (¾ cup)

  • Cheddar cheese (2/3 oz)

  • Pineapple (¼ cup)

  • Tomato (2 Tbsp)

  • Red bell pepper (2 Tbsp)

  • Celery (¼ cup)​

  • Coconut flakes (1 Tbsp)

  • Chow Mein Noodles (2 Tbsp)

Recipe Used in this meal:

Hawaiian Haystacks

Serving size: ¾ cup rice, ¾ cup chicken and sauce

Ingredients:

  • 2 10 oz cans of Cream of chicken soup

  • 1 can 2% milk

  • 1 can water

  • 4 Tbsp sour cream (reduced fat)

  • 1 lb chicken (cooked/shredded)

  • 6 cups cooked rice

  • Toppings: cheese, pineapple, tomato, sweet bell peppers, celery, coconut, chow mein noodles

Directions

  1. Prepare chicken—place in crock pot with chicken broth and cook on low for 6 hours (or boil in water on stove top about 20 minutes)

  2. Prepare the sauce—pour cream of chicken soup, milk and water into a medium saucepan. Stir with whisk until well blended.

  3. Add sour cream, and mix well. Stir until heated through

  4. Shred chicken and add to the sauce. Stir to combine.

  5. Serve warm over rice

  6. Add toppings as desired

Nutrition Facts Label for Entire Meal:

Nutrition Facts Label for Rice, Chicken and Sauce:

RD and Me

Brianna Rhodes, RD, CD

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© 2016 RD and Me Nutrition Consulting, LLC