Heart-Healthy Hainanese Chicken Rice

Experience a guilt-free take on a beloved classic with this Heart-Healthy Hainanese Chicken Rice recipe. Crafted with lean, poached skinless chicken breasts and nutrient-packed brown rice, this dish delivers all the comforting flavors of the original while prioritizing your well-being. Infused with aromatic ginger, garlic, and low-sodium broth, every bite is a perfect balance of flavor and nutrition. A vibrant cucumber garnish and a zingy dipping sauce featuring low-sodium soy sauce, sesame oil, and red chili elevate the dish to restaurant-level presentation. Ready in just an hour, this lighter version of Hainanese chicken rice is a wholesome choice for a family dinner that doesn’t compromise on taste.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Start by preparing the chicken. In a large pot, bring the low-sodium chicken broth to a gentle boil.

Step 2

Add the 2-inch piece of ginger (sliced) and 3 garlic cloves (smashed) into the broth.

Step 3

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.

Step 4

Remove the chicken from the broth and set aside to cool slightly. Reserve the broth.

Step 5

Wash the brown rice thoroughly under cold water. Drain and set aside.

Step 6

In a separate pan, heat 1 tablespoon of canola oil over medium heat. Add 1 remaining garlic clove (minced) and sauté until golden.

Step 7

Add the brown rice to the pan and stir to coat the rice with the oil.

Step 8

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.

Step 9

Reduce the heat to low, cover, and simmer the rice until fully cooked, about 25 minutes.

Step 10

While the rice cooks, slice the cooled chicken breasts. Arrange the slices on a plate.

Step 11

Slice the cucumber into thin rounds and arrange them on the plate with the chicken.

Step 12

Finely slice the green onions and chop the cilantro. Mix them together in a small bowl.

Step 13

In another small bowl, combine the low-sodium soy sauce, sesame oil, and a thinly sliced red chili for the dipping sauce.

Step 14

When the rice is done, fluff it gently with a fork. Serve it alongside the chicken and cucumber.

Step 15

Garnish the chicken with the green onion and cilantro mix. Sprinkle some black pepper over the dish.

Step 16

Serve immediately with the prepared dipping sauce on the side.

Nutrition Facts

Serving size	(1887.6g)

Amount per serving	% Daily Value*
Calories	1343.0

Total Fat 59.0g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 13.0g
Cholesterol 295.8mg	0%
Sodium 2749.1mg	0%
Total Carbohydrate 72.8g	0%
Dietary Fiber 7.2g	0%
Total Sugars 10.3g
Protein 129.0g	0%

Vitamin D 17.4IU	0%
Calcium 157.1mg	0%
Iron 7.1mg	0%
Potassium 1638.2mg	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: 39.7%

Protein: 38.6%

Carbs: 21.8%