Heart-Healthy Hainan Chicken Rice

Elevate your weeknight dinners with this flavorful and nutritious twist on a classic dish—Heart-Healthy Hainan Chicken Rice. Perfectly poached skinless chicken breasts pair beautifully with nutty brown rice cooked in aromatic low-sodium chicken broth infused with ginger and garlic. A refreshing medley of cucumber, green onions, and fresh cilantro adds vibrant color, while a zesty lime-soy dressing with a hint of sesame oil ties the dish together. This wholesome recipe is lower in sodium and saturated fats but loaded with satisfying flavors, making it an ideal choice for anyone mindful of heart health. Ready in just about an hour, this comforting yet light meal is perfect for meal prep or a balanced family dinner.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

1. In a large pot, combine 4 cups of low-sodium chicken broth, 3 slices of ginger, and 2 crushed cloves of garlic.

Step 2

2. Add the skinless chicken breasts to the pot and bring to a boil over medium-high heat.

Step 3

3. Once boiling, reduce the heat to low and simmer for 20 minutes, or until the chicken is cooked through.

Step 4

4. Remove the chicken from the broth and let it rest for 5 minutes before slicing.

Step 5

5. While the chicken cooks, rinse 1 cup of brown rice under cold water until the water runs clear.

Step 6

6. In a medium saucepan, add the rinsed rice and 2 cups of the reserved chicken broth.

Step 7

7. Bring to a boil, then reduce the heat to low and cover. Simmer for 30 minutes or until the rice is tender.

Step 8

8. Thinly slice 2 cloves of garlic and sauté in 1 teaspoon of sesame oil until lightly golden.

Step 9

9. In a small bowl, mix 2 tablespoons of low-sodium soy sauce, the sautéed garlic slices, and juice from 1 lime.

Step 10

10. Thinly slice the cucumber and chop 2 green onions and 0.25 cup of fresh cilantro.

Step 11

11. To serve, lay portions of sliced chicken over the cooked brown rice.

Step 12

12. Garnish with cucumber slices, chopped green onions, and fresh cilantro.

Step 13

13. Drizzle prepared soy sauce mixture over the chicken and sprinkle with 0.5 teaspoon of black pepper.

Nutrition Facts

Serving size	(1852.2g)

Amount per serving	% Daily Value*
Calories	1102.0

Total Fat 31.2g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 6.0g
Cholesterol 295.8mg	0%
Sodium 1565.9mg	0%
Total Carbohydrate 77.4g	0%
Dietary Fiber 8.4g	0%
Total Sugars 9.8g
Protein 128.8g	0%

Vitamin D 17.4IU	0%
Calcium 161.5mg	0%
Iron 7.1mg	0%
Potassium 1580.5mg	0%

*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.

Source of Calories

Fat: 25.4%

Protein: 46.6%

Carbs: 28.0%