When I think of Hawaii and luaus, I think pineapple, soy sauce, grilled veggies… Doesn’t everyone think of Hawaii and luaus in their free time? 😉 As the fifth bowl in our Bowl Week theme, I went with a Hawaiian theme for fun. Just like the other bowls, there is some overlap in the ingredients so that you can take advantage of chopping and prepping once and using them a bunch of times.
It has the leftover rice from the Korean BBQ Bowl. I used the peppers, green onions and soy sauce from the Thai Sate Bowl as well. With a few quick ingredients added in, you can totally change the flavor and get a different meal. While the rice is heating in the microwave, you can quickly char the veggies under the broiler and dinner is ready in no time.
Hawaiian Teriyaki Bowl
- 1 cup (172g) uncooked brown rice
- 1 medium red bell pepper (~120g), sliced
- 2 medium zucchini (~300g), sliced
- 1/2 medium yellow onion (~60g), sliced
- 1 Tbsp vegetable oil
- 2 Tbsp low sodium soy sauce
- 1 Tbsp (12g) brown sugar
- 2 green onions, white and green parts diced
- 1/2 cup (84g) dried pineapple slices OR fresh or canned pineapple slices
- Protein of choice such as brown ground beef, pork loin slices, steak slices
Cook the rice according to package directions. You can easily do this ahead of time and simply reheat the rice in the microwave before servings. Preheat the broiler on your oven and line a cookie sheet with foil.
Slice the peppers, zucchini, and onions into slices and spread them in a single layer on the prepared cookie sheet. Broil until they brown on the edges. This will take about 5-7 minutes so watch to make sure they don’t burn.
Note: If you are using fresh or canned pineapple instead of dried, you can add the pineapple slices here and broil those as well. Remove from oven and cool slightly. Mix the vegetable oil, soy sauce, and sugar in a small bowl to make a dressing.
Layer the ingredients as desired in a bowl with a protein of your choice, drizzle with the dressing, garnish with the green onions and pineapple slices, and enjoy.
Makes 4 bowls at approximately 332 calories each – 5g protein, 60g carbs, and 8 fat (not including the added meat, burgers, pork, etc).
If you have bottled teriyaki sauce, you could use that here instead of whipping up your own with the soy sauce, sugar, and vegetable oil. It’s easy enough to make your own in a pinch as you can see. Change up the veggies and use whatever ones you have. Things like broccoli and green beans would also work well.
If you’re looking for more bowl ideas from Supper Bowl Week, check out my other recipes:
If you’re interested in working with me to get meals together fast while working towards your health goals and feeding a family, I’d love to chat. You don’t have to and shouldn’t eat differently while dieting than the rest of your family. Drop me an email, or come on over to Facebook and ask a question.