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Prune Chicken Coconut Rice Bowls

Prune Chicken Coconut Rice Bowls

California prunes are the star ingredient in a sweet and savory sauce for this Asian-style chicken, broccoli and rice bowl.

California prunes are the star ingredient in a sweet and savory sauce for this Asian-style chicken, broccoli and rice bowl.

[Disclosure: I was compensated by California Prunes for this post through Kitchen PLAY.]

Prunes are one of those foods that are in my pantry primarily for snacking. And I usually pack them when traveling for a convenient snack and to keep my gut….ahem….regular.

But since working with California Prunes over the past month, I’m now inspired to cook with them more often as they make for a healthy, naturally sweet ingredient in everything from breakfast recipes to entrees to desserts. They really are a very versatile ingredient and easy to keep on hand as they don’t need to be refrigerated and have a decent shelf life.

California prunes are the star ingredient in a sweet and savory sauce for this Asian-style chicken, broccoli and rice bowl.

#sponsored: More than for just snacking! Try @CAdriedplums in these Prune Chicken Coconut Rice Bowls @tspbasil Click To Tweet

And as you may know, Serena and I always like to share where our food comes from so here are some interesting tidbits where the prunes you eat come from – most likely California – as well some nutrition info:

California Prune Agricultural Facts:

  • California boasts 800 prune growers and 29 prune packers – they produce and pack almost all of the U.S. supply and 40% of the world supply of California prunes.
  • California prunes are grown mainly in the Sacramento and San Joaquin valleys over 45,000 acres.
  • Prunes have been grown and harvested in California for more than 150 years!

California prunes are the star ingredient in a sweet and savory sauce for this Asian-style chicken, broccoli and rice bowl.

California Prune Nutrition Facts:

  • One serving (4-5 prunes) = 3 grams fiber for 100 calories
  • They contain antioxidants called polyphenols, which can help protect your immune system.
  • Research now suggests 5-6 prunes a day may help your bones:
    • Serena mentioned this her 2016 Food Trends post and you can find reference to the research here and here
    • Vitamin K helps to improve calcium balance and promotes bone mineralization – a serving of prunes is considered an excellent source of the Daily Value of Vitamin K

Here’s my new favorite way to eat them – in a sauce! You can whip up this 4-ingredient sauce in minutes – here I used it with chicken but next, I’m going to try it over salmon.

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Prune Chicken with Coconut Rice Bowls

California prunes are the star ingredient in a sweet and savory sauce for this Asian-style chicken, broccoli and rice bowl.

  • Author: Deanna Segrave-Daly, RD
  • Yield: 2 servings 1x

Ingredients

Scale

For the rice:

  • 1/2 cup uncooked brown sushi rice
  • 1 cup light coconut milk
  • 2 tablespoons sliced scallions (about 3 scallions)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

For the broccoli:

  • 2 cups chopped broccoli
  • 1 tablespoon canola oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

For the sauce:

  • 8 California prunes, chopped
  • 1 garlic clove, minced
  • 2 teaspoons soy sauce
  • 1 teaspoon honey
  • 1/4 cup water

For the chicken:

  • 1/2 pound chicken breasts
  • Cooking spray

For the bowl:

  • 8 California prunes, sliced in half

Instructions

  1. Rinse the rice in a fine-meshed strainer. Add to pot with coconut milk and bring to a simmer. Lower to medium-low, cover and cook for 35-40 minutes or until liquid is absorbed. Remove from heat, mix in scallions, salt and pepper.
  2. While rice is cooking, place a baking pan in oven and preheat to 450 degrees Fahrenheit. In a large bowl, toss broccoli, oil, salt and pepper. Once oven is heated, add broccoli. Cook for 10-12 minutes or until roasted, stirring a few times.
  3. To make the sauce, add 8 chopped California prunes to a small pot with garlic, soy sauce, honey and water. Bring to a boil and then reduce to medium heat. Stir frequently and cook for 3 -5 minutes or until prunes are soft. Puree in blender (add a few more teaspoons of water if need to thin out.) Reserve 3 tablespoons for final bowl presentation and use the rest to coat the chicken (see next instruction.)
  4. To cook chicken, place a skillet coated with cooking spray over medium heat. Add chicken breasts to the pan and brush with half of the sauce. Cook for 5 minutes, flip and coat with remaining sauce. Place skillet in oven (with broccoli if still cooking) and bake for another 12-15 minutes or until chicken is cooked through. Remove from oven and cool slightly. Slice.
  5. To prepare the bowls, divide the rice evenly into each bowl. Do the same with the broccoli and chicken. Add the sliced California prunes to each of the two bowls. Drizzle with reserved sauce. Serve with chopsticks, if desired.

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California prunes are the star ingredient in a sweet and savory sauce for this Asian-style chicken, broccoli and rice bowl.

Easy Ways to Enjoy California prunes:

  • Add to a smoothie for natural sweetness
  • Add to yogurt or oatmeal
  • Add to salads
  • Mix with nuts for an afternoon snack
  • Use to top waffles or pancakes
  • Put on avocado toast
  • Mix into baked good batters

Do you like prunes? How do you like to eat them?

California prunes are the star ingredient in a sweet and savory sauce for this Asian-style chicken, broccoli and rice bowl.

Maryanne | the little epicurean

Thursday 7th of June 2018

The combination of flavors in this dish sounds fantastic!

Kylee Ayotte

Wednesday 6th of June 2018

This looks fantastic! What a great way to incorporate prunes.

Caroline

Saturday 26th of May 2018

These bowls look delicious - we love roast broccoli, coconut milk in dishes and chicken, so it has all the makings of a meal we'd enjoy. And love the sound of the prune sauce.

EA The Spicy RD

Saturday 26th of May 2018

Yum! I feel like a bad Cali girl, since I haven't eaten prunes in FOREVER :-) I've always liked them, so I'm not sure why I don't eat them more often. You've definitely inspired me to pick some up the next time I'm at the grocery store and make these bowls!

Deanna Segrave-Daly

Saturday 26th of May 2018

That's been me too up until recently and now I'm eating them almost every day! LMK how the bowls turn out :)

Annemarie

Thursday 24th of May 2018

This sauce is brilliant! I want to try it.

Deanna Segrave-Daly

Thursday 24th of May 2018

Admittedly, I was eating some of it straight from the bowl - LOL!

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