Mediterranean Diet Hainanese Chicken

Experience a fusion of tradition and health with this Mediterranean Diet Hainanese Chicken recipe, a delightful twist on the iconic Asian dish. Combining the poaching technique of classic Hainanese chicken with the heart-healthy principles of the Mediterranean diet, this dish is both flavorful and nutritious. Bone-in chicken breasts are gently simmered with aromatics like garlic, ginger, and onion, creating a rich, savory broth that doubles as the cooking liquid for nutty brown rice. A vibrant cucumber and tomato salad, brightened with fresh lemon juice and extra virgin olive oil, adds a refreshing Mediterranean touch. Finished with a sprinkle of fresh parsley and a drizzle of olive oil, this meal is a wholesome, elegant balance of flavors and textures. Perfect for a weeknight dinner or a weekend feast, this recipe is as satisfying as it is healthy.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

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

Directions

Step 1

Start by rinsing the chicken breasts under cold water. Pat them dry with paper towels.

Step 2

Peel and smash the garlic cloves. Slice the ginger into thick coins. Cut the onion into quarters.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Slice the chicken into thin pieces, discarding any bones.

Step 9

Serve the chicken over a bed of brown rice, topped with the cucumber and tomato salad. Drizzle with additional olive oil if desired.

Step 10

Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	(3471.7g)

Amount per serving	% Daily Value*
Calories	1526.8

Total Fat 57.5g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 0.4g
Cholesterol 255mg	0%
Sodium 8526.1mg	0%
Total Carbohydrate 147.2g	0%
Dietary Fiber 16.1g	0%
Total Sugars 45.9g
Protein 111.7g	0%

Vitamin D 15IU	0%
Calcium 388.9mg	0%
Iron 8.8mg	0%
Potassium 2640.1mg	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: 33.3%

Protein: 28.8%

Carbs: 37.9%