Hawaiian Wiki Rice

Wiki means “fast” in Hawaiian, and this dish fits the bill—it’s quick and easy to make. Try pairing this with Hawaiian Huli Huli Chicken for a perfect combo.


1 Tbsp canola oil

1 Tbsp fresh garlic, minced (about 3 cloves) (or 1 tsp dried)

1 tsp fresh ginger, minced (or ¼ tsp dried)

1 Tbsp scallions (green onions), rinsed and minced

½ C canned sliced water chestnuts, drained

2 C cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix)

2 C cooked brown rice (tastes best when prepared with leftover cold rice)

1 Tbsp lite soy sauce

1 tsp sesame oil


1. Heat canola oil in a large wok or sauté pan over medium heat. Add garlic, ginger, and scallions, and cook until fragrant, about 1 minute.

2. Add water chestnuts, and continue to cook until they begin to soften, another 1–2 minutes.

3. Add vegetables, and toss until heated through, about 2–3 minutes (or up to 5 minutes for frozen vegetables).

4. Add rice, and continue to cook until hot, about 3–5 minutes.

5. Add soy sauce and sesame oil. Toss well, and serve.


Prep time: 10 minutes

Cook time: 15 minutes


Yield: 4 servings

Serving size: about 1 C rice and vegetables

Each serving provides:

Calories 179
Total Fat 6 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 113 mg
Total fiber 2 g
Protein 4 g
Carbohydrates 29 g
Potassium 88 mg
Vitamin A 4%
Vitamin C 15%
Calcium 2%
Iron 4%

Percent Daily Values are based on a 2,000 calorie diet.

To get more healthy recipes, download Keep the Beat Recipes: Deliciously Healthy Family Meals .

Reprinted with permission from Keep the Beat Recipes: Deliciously Healthy Family Meals. U.S. Department of Health and Human Services. National Heart Lung and Blood Institute. NIH Publication No. 10-7531. Page 61. December 2010.