Heart-Healthy Hainanese Chicken Rice
Enjoy a flavorful and nutritious twist on a beloved classic with this Heart-Healthy Hainanese Chicken Rice recipe! Made with tender poached skinless chicken breasts, nutty brown rice, and a fragrant broth infused with ginger and garlic, this lighter version prioritizes health without compromising on taste. Low-sodium soy sauce and sesame oil come together in a zesty dipping sauce, while fresh cilantro and green onions add vibrant, aromatic garnishes. Perfectly paired with sliced cucumber and a side of rice, this wholesome meal is a delicious way to savor the comforting flavors of traditional Hainanese Chicken Rice, reimagined for a heart-healthy lifestyle. Ready in just an hour, this recipe is ideal for busy home cooks seeking a satisfying, nutrient-packed dish.
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Recipe Information
Ingredients
- 2 pieces skinless chicken breasts
- 1 cup brown rice
- 4 cups low-sodium chicken broth
- 2 inch piece ginger
- 4 pieces garlic cloves
- 3 stalks green onions
- 2 tablespoons canola oil
- 2 tablespoons low-sodium soy sauce
- 1 medium cucumber
- 0.5 cup fresh cilantro
- 1 teaspoon sesame oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 piece red chili
Instructions
Start by preparing the chicken. In a large pot, bring the low-sodium chicken broth to a gentle boil.
Add the 2-inch piece of ginger (sliced) and 3 garlic cloves (smashed) into the broth.
Once the broth is simmering, add the skinless chicken breasts. Reduce the heat and poach the chicken gently for about 20 minutes until fully cooked and tender.
Remove the chicken from the broth and set aside to cool slightly. Reserve the broth.
Wash the brown rice thoroughly under cold water. Drain and set aside.
In a separate pan, heat 1 tablespoon of canola oil over medium heat. Add 1 remaining garlic clove (minced) and sauté until golden.
Add the brown rice to the pan and stir to coat the rice with the oil.
Measure 2 cups of the reserved chicken broth and add to the rice. Season with 0.25 teaspoon of salt and bring to a boil.
Reduce the heat to low, cover, and simmer the rice until fully cooked, about 25 minutes.
While the rice cooks, slice the cooled chicken breasts. Arrange the slices on a plate.
Slice the cucumber into thin rounds and arrange them on the plate with the chicken.
Finely slice the green onions and chop the cilantro. Mix them together in a small bowl.
In another small bowl, combine the low-sodium soy sauce, sesame oil, and a thinly sliced red chili for the dipping sauce.
When the rice is done, fluff it gently with a fork. Serve it alongside the chicken and cucumber.
Garnish the chicken with the green onion and cilantro mix. Sprinkle some black pepper over the dish.
Serve immediately with the prepared dipping sauce on the side.
Nutrition Facts
Calories |
1343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.0 g | 76% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 13.0 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 2749 mg | 120% | |
| Total Carbohydrate | 72.8 g | 26% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 10.3 g | ||
| Protein | 129.0 g | 258% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 157 mg | 12% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1638 mg | 35% | |
*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.
