Mediterranean Diet Hainanese Chicken
Dive into a fusion of culinary traditions with this Mediterranean Diet Hainanese Chicken recipe, where Southeast Asian comfort meets heart-healthy Mediterranean ingredients. Tender, bone-in chicken breasts are gently poached with aromatic garlic, ginger, and onion to create a flavorful broth that's perfect for cooking fluffy brown rice, while olive oil adds a Mediterranean touch. A bright cucumber and tomato salad, dressed with fresh lemon juice, complements the dish beautifully, delivering a refreshing balance of texture and taste. Garnished with parsley, this wholesome, protein-packed meal is both nourishing and elegant, perfect for showcasing the best of both worlds in just over an hour. Keywords: Mediterranean Diet Hainanese Chicken, poached chicken recipe, brown rice, healthy fusion recipes, cucumber salad.
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Recipe Information
Ingredients
- 2 pieces bone-in chicken breasts
- 3 tablespoons extra virgin olive oil
- 6 whole garlic cloves
- 2 inches ginger
- 1 large onion
- 8 cups water
- 2 teaspoons salt
- 1 teaspoon pepper
- 1 whole lemon
- 0.5 cup fresh parsley
- 1.5 cups brown rice
- 1 medium cucumber
- 2 large tomato
Instructions
Start by rinsing the chicken breasts under cold water. Pat them dry with paper towels.
Peel and smash the garlic cloves. Slice the ginger into thick coins. Cut the onion into quarters.
In a large pot, add the 8 cups of water, chicken breasts, garlic, ginger, onion, salt, and pepper. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to a simmer. Cover the pot and allow the chicken to cook gently for about 35-40 minutes, or until fully cooked.
While the chicken is cooking, prepare the brown rice according to the package instructions, using the chicken broth from the pot once the chicken is cooked for extra flavor.
After cooking, remove the chicken from the broth and set it aside to cool slightly. Use the broth to finish cooking the rice if not already done.
Peel and finely chop the cucumber. Dice the tomatoes. In a bowl, mix them together with the juice of the lemon, a tablespoon of olive oil, and a pinch of salt.
Slice the chicken into thin pieces, discarding any bones.
Serve the chicken over a bed of brown rice, topped with the cucumber and tomato salad. Drizzle with additional olive oil if desired.
Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
1527 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.5 g | 74% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 255 mg | 85% | |
| Sodium | 8526 mg | 371% | |
| Total Carbohydrate | 147.2 g | 54% | |
| Dietary Fiber | 16.1 g | 58% | |
| Total Sugars | 45.9 g | ||
| Protein | 111.7 g | 223% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 389 mg | 30% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 2640 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.
