Low Fat Hainanese Chicken Rice
Savor the comforting flavors of a classic Southeast Asian dish with a nutritious twist in this Low Fat Hainanese Chicken Rice recipe. Perfectly poached boneless, skinless chicken breasts are paired with fragrant jasmine rice cooked in a savory, low-sodium chicken broth infused with fresh ginger and garlic. This healthier version retains all the authentic flavor without the added oils or skin, making it the ideal lighter meal. Garnished with crisp cucumber slices and scallions, and served with a tangy soy sauce drizzle and optional chili sauce for a spicy kick, this dish is a perfect balance of simplicity, flavor, and health-conscious cooking. Ready in under an hour and easy to prepare, it’s an irresistible option for weeknight dinners or meal prep. Keywords: low fat Hainanese chicken rice, healthy Asian recipes, poached chicken, jasmine rice recipe.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
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
Directions
Step 1
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.
Step 2
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.
Step 3
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.
Step 4
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.
Step 5
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.
Step 6
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.
Step 7
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.
Step 8
8. While the rice is cooking, thinly slice the cucumber and scallions. Set aside for garnish.
Step 9
9. When the rice is done, remove from heat and let it sit, covered, for another 5 minutes to finish steaming.
Step 10
10. Slice the poached chicken breasts into thin pieces. Arrange them on a serving platter.
Step 11
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.
Step 12
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.
Step 13
13. Serve with chili sauce on the side for those who prefer an extra kick of heat.
Nutrition Facts
| Serving size | (1923.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1216.0 |
| Total Fat 18.1g | 0% |
| Saturated Fat 4.4g | 0% |
| Polyunsaturated Fat 2.9g | |
| Cholesterol 295.8mg | 0% |
| Sodium 5252.9mg | 0% |
| Total Carbohydrate 120.9g | 0% |
| Dietary Fiber 4.4g | 0% |
| Total Sugars 10.3g | |
| Protein 135.8g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 244.2mg | 0% |
| Iron 8.1mg | 0% |
| Potassium 2370.7mg | 0% |
Source of Calories