Low Fat Hainanese Chicken Rice
Indulge in the classic flavors of Singapore with this health-conscious take on Hainanese Chicken Rice. Our Low Fat Hainanese Chicken Rice recipe swaps traditional ingredients for lighter alternatives, featuring tender, poached boneless chicken breasts simmered in aromatic low-sodium chicken broth infused with garlic and ginger. Fluffy jasmine rice, toasted with a hint of vegetable oil, is cooked in the flavorful broth to capture its essence, while fresh cucumber slices and scallions provide a crisp, refreshing garnish. The dish is tied together with a light soy sauce drizzle and a side of spicy chili sauce for optional heat. Ready in about an hour, this guilt-free version of the beloved Southeast Asian comfort food is perfect for family dinners or meal prep. Keywords: Hainanese chicken rice, low-fat recipe, healthy Asian food, poached chicken, jasmine rice recipe.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1.5 cups Jasmine rice
- 4 cups Low sodium chicken broth
- 4 pieces Garlic cloves
- 2 tablespoons Ginger root
- 1 medium Cucumber
- 2 pieces Scallions
- 2 tablespoons Low sodium soy sauce
- 1 teaspoon Vegetable oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Chili sauce
Instructions
1. Begin by preparing the chicken broth. In a large pot, add the 4 cups of low sodium chicken broth and bring it to a gentle simmer.
2. Peel and slice the ginger root. Carefully crush the garlic cloves with the side of a knife to release their flavor, keeping them whole.
3. Add the chicken breasts, sliced ginger, and crushed garlic to the simmering broth. Cover the pot and let it poach gently over medium-low heat for about 15-20 minutes, until the chicken is cooked through and tender.
4. While the chicken is cooking, rinse the jasmine rice under cold water until the water runs clear. This step removes excess starch for fluffier rice.
5. Once the chicken is done, remove it from the broth and set aside to cool slightly. Strain the broth to remove the ginger and garlic, reserving the clear broth.
6. In a medium-sized pot, add the teaspoon of vegetable oil over medium heat, then add the rinsed jasmine rice. Stir the rice for about 2 minutes until it is lightly toasted.
7. Add 3 cups of the reserved chicken broth to the pot with rice. Bring it to a boil, then reduce the heat to low. Cover and simmer for about 15 minutes until the rice is cooked and the liquid is absorbed.
8. While the rice is cooking, thinly slice the cucumber and scallions. Set aside for garnish.
9. When the rice is done, remove from heat and let it sit, covered, for another 5 minutes to finish steaming.
10. Slice the poached chicken breasts into thin pieces. Arrange them on a serving platter.
11. In a small bowl, mix the low sodium soy sauce, salt, and black pepper. Use this as a sauce, drizzling it lightly over the sliced chicken.
12. To serve, mound a portion of the fragrant rice on each plate, place slices of chicken alongside, and accompany with the cucumber slices and scallions for freshness.
13. Serve with chili sauce on the side for those who prefer an extra kick of heat.
Nutrition Facts
Calories |
1216 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 5253 mg | 228% | |
| Total Carbohydrate | 120.9 g | 44% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 10.3 g | ||
| Protein | 135.8 g | 272% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 244 mg | 19% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 2371 mg | 50% | |
*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.
