Freezer Meals // Taste of Home

 

Tropical Chicken Cauliflower Rice Bowls

ngredients

  • 1 fresh pineapple, peeled, cored and cubed (about 3 cups), divided
  • 1/2 cup plain or coconut Greek yogurt
  • 2 tablespoons plus 1/2 cup chopped fresh cilantro, divided
  • 3 tablespoons lime juice, divided
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon crushed red pepper flakes
  • 1/8 teaspoon chili powder
  • 4 boneless skinless chicken breast halves (6 ounces each)
  • 3 cups fresh cauliflower florets (about 1/2 small cauliflower)
  • 1 tablespoon canola oil
  • 1 small red onion, finely chopped
  • Optional: Toasted sweetened shredded coconut or lime wedges

Directions

  1. For marinade, place 1 cup pineapple, yogurt, 2 tablespoons each cilantro and lime juice, 1/4 teaspoon salt, pepper flakes and chili powder in a food processor; process until blended. In a large bowl, toss chicken with marinade; refrigerate, covered, 1-3 hours.
  2. In a clean food processor, pulse cauliflower until it resembles rice (do not overprocess). In a large skillet, heat oil over medium-high heat; saute onion until lightly browned, 3-5 minutes. Add cauliflower; cook and stir until lightly browned, 5-7 minutes. Stir in 1 cup pineapple and the remaining 1 tablespoon lime juice and 1/2 teaspoon salt; cook, covered, over medium heat until cauliflower is tender, 3-5 minutes. Stir in remaining 1/2 cup cilantro. Keep warm.
  3. Preheat grill or broiler. Drain chicken, discarding marinade. Place chicken on an oiled grill rack over medium heat or in a greased foil-lined 15x10x1-in. pan. Grill, covered, or broil 4 in. from heat until a thermometer reads 165°, 4-6 minutes per side. Let stand 5 minutes before slicing.
  4. To serve, divide cauliflower mixture among 4 bowls. Top with chicken, remaining 1 cup pineapple and, if desired, coconut and lime wedges.

Test Kitchen tips
  • Save time and buy cauliflower that’s already been processed. Look for “riced” cauliflower in the refrigerated section of the produce department. You'll need 3 cups.
  • To toast coconut, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until golden brown, stirring occasionally.

    • Nutrition Facts

    1 serving: 325 calories, 10g fat (3g saturated fat), 100mg cholesterol, 529mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 fruit, 1 vegetable, 1 fat.

    Korean Beef and Rice

    Ingredients
    1 pound lean ground beef (90% lean)
    3 garlic cloves, minced
    1/4 cup packed brown sugar
    1/4 cup reduced-sodium soy sauce
    2 teaspoons sesame oil
    1/4 teaspoon ground ginger
    1/4 teaspoon crushed red pepper flakes
    1/4 teaspoon pepper
    2-2/3 cups hot cooked brown rice
    3 green onions, thinly sliced
    Directions
    In a large skillet, cook beef and garlic over medium heat 6-8 minutes or until beef is no longer pink, breaking beef into crumbles. Meanwhile, in a small bowl, mix brown sugar, soy sauce, oil and seasonings.
    Stir sauce into beef; heat through. Serve with rice. Sprinkle with green onions.
    Can you freeze Korean Beef and Rice?
    Freeze cooled meat mixture in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally.

    KOREAN BEEF AND RICE TIPS
    What is Korean beef called?
    This preparation of Korean beef is called "bulgogi," which translates to "fire meat." It consists of thin, marinated slices of beef or pork that are grilled or stir-fried for the final dish.
    What other Korean recipes can I make for dinner?
    For more Korean dinner ideas, check out our Korean-inspired recipes. This meatless Stir-Fry Rice Bowl makes a great weeknight dinner.
    What is Korean rice?
    While this recipe calls for brown rice, Korean dishes often use short-grain white rice or sticky rice. Sticky rice can be found in most Asian supermarkets and is very simple to prepare.
    Nutrition Facts
    1/2 cup beef mixture with 2/3 cup rice: 413 calories, 13g fat (4g saturated fat), 71mg cholesterol, 647mg sodium, 46g carbohydrate (14g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.

    Egg Roll Noodle Bowl



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