Heart-Healthy Hainan Chicken Rice
Delight in the comforting flavors of "Heart-Healthy Hainan Chicken Rice," a nourishing twist on the classic Southeast Asian dish. This recipe swaps traditional white rice for nutrient-rich brown rice and uses tender, skinless chicken breasts gently poached in aromatic low-sodium chicken broth infused with ginger and garlic. A light drizzle of umami-packed soy-lime sauce, toasted garlic, and sesame oil adds depth without overwhelming the dish, while fresh cucumber, green onions, and cilantro lend vibrant, refreshing accents. Perfect for a wholesome meal, this recipe is low in sodium yet abundant in flavor, making it ideal for anyone seeking a heart-healthy, balanced option. Ready in just about an hour, with four generous servings, this dish is a flavorful, nutritious centerpiece sure to impress!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces skinless chicken breasts
- 4 cups low-sodium chicken broth
- 3 slices ginger
- 4 cloves garlic
- 1 cup brown rice
- 2 stalks green onions
- 0.5 pieces cucumber
- 1 teaspoon sesame oil
- 2 tablespoons low-sodium soy sauce
- 1 pieces lime
- 0.25 cup fresh cilantro
- 0.5 teaspoon black pepper
Instructions
1. In a large pot, combine 4 cups of low-sodium chicken broth, 3 slices of ginger, and 2 crushed cloves of garlic.
2. Add the skinless chicken breasts to the pot and bring to a boil over medium-high heat.
3. Once boiling, reduce the heat to low and simmer for 20 minutes, or until the chicken is cooked through.
4. Remove the chicken from the broth and let it rest for 5 minutes before slicing.
5. While the chicken cooks, rinse 1 cup of brown rice under cold water until the water runs clear.
6. In a medium saucepan, add the rinsed rice and 2 cups of the reserved chicken broth.
7. Bring to a boil, then reduce the heat to low and cover. Simmer for 30 minutes or until the rice is tender.
8. Thinly slice 2 cloves of garlic and sauté in 1 teaspoon of sesame oil until lightly golden.
9. In a small bowl, mix 2 tablespoons of low-sodium soy sauce, the sautéed garlic slices, and juice from 1 lime.
10. Thinly slice the cucumber and chop 2 green onions and 0.25 cup of fresh cilantro.
11. To serve, lay portions of sliced chicken over the cooked brown rice.
12. Garnish with cucumber slices, chopped green onions, and fresh cilantro.
13. Drizzle prepared soy sauce mixture over the chicken and sprinkle with 0.5 teaspoon of black pepper.
Nutrition Facts
Calories |
1102 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 1566 mg | 68% | |
| Total Carbohydrate | 77.4 g | 28% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 9.8 g | ||
| Protein | 128.8 g | 258% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 162 mg | 12% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1580 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
