Heart-Healthy Sambal Chicken
Experience the bold and zesty flavors of Heart-Healthy Sambal Chicken, a wholesome dish that combines lean protein, vibrant spices, and nutritious grains for a guilt-free yet satisfying meal. This recipe features tender, marinated chicken breasts infused with a blend of low-sodium soy sauce, sambal oelek, lime juice, and aromatic ginger and garlic—offering a perfect balance of heat, tang, and savory notes. Grilled to perfection and brushed with a touch of honey for a subtle glaze, the chicken is served atop fluffy brown rice and paired with lightly sautéed bell peppers for added crunch and sweetness. Finished with a sprinkle of fresh cilantro and green onions, this heart-healthy recipe is ideal for clean eating enthusiasts who crave bold flavors without compromising nutrition. Ready in under an hour and easy to prepare, it's the ultimate weeknight meal to please both your palate and your heart.
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 tablespoons Low-sodium soy sauce
- 2 tablespoons Lime juice
- 3 tablespoons Sambal oelek
- 2 tablespoons Olive oil
- 3 cloves Minced garlic
- 1 tablespoon Grated ginger
- 1 teaspoon Honey
- 2 tablespoons Chopped cilantro
- 2 tablespoons Sliced green onions
- 1 large Bell pepper
- 2 cups Brown rice
- 4 cups Water
Instructions
Begin by preparing the chicken marinade. In a bowl, combine low-sodium soy sauce, lime juice, 2 tablespoons of sambal oelek, olive oil, minced garlic, and grated ginger.
Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.
While the chicken marinates, prepare the brown rice. Rinse the rice under cold water to remove excess starch. In a medium-sized pot, bring 4 cups of water to a boil, then add the rice. Reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is cooked and the water is absorbed. Fluff with a fork and set aside.
Prepare the bell pepper by slicing it into thin strips.
Preheat a grill pan or non-stick skillet over medium-high heat. Remove the chicken from the marinade, letting excess drip off, and place it on the hot pan. Cook the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). If necessary, work in batches to avoid overcrowding the pan.
In a small bowl, combine the remaining tablespoon of sambal oelek with honey. Brush this mixture over the chicken breasts during the last minute of cooking for a subtle glaze.
Remove the chicken from the pan and let it rest for 5 minutes. During this time, add the bell pepper strips to the pan and sauté until slightly tender, about 3-4 minutes.
Once rested, slice the chicken breasts and serve over a bed of brown rice with sautéed bell pepper on the side.
Garnish with chopped cilantro and sliced green onions before serving to add freshness and a burst of color.
Nutrition Facts
Calories |
1986 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.3 g | 73% | |
| Saturated Fat | 12.3 g | 62% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 2146 mg | 93% | |
| Total Carbohydrate | 123.4 g | 45% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 15.5 g | ||
| Protein | 233.6 g | 467% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 238 mg | 18% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 2654 mg | 56% | |
*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.
