Chinese · Dinner
Poached Chicken Rice (Low-Calorie)
A single boneless chicken breast poached gently in ginger-scallion broth and served over jasmine rice with a light soy-sesame glaze. The broth flavours the rice, a fresh ginger-scallion relish tops the chicken, and cucumber adds crunch alongside.
$4
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
365Calories
47.2gProtein
8.4gFat
30.1gCarbs
1.8gSugar
1.4gFiber
520mgSodium
132mgChol
1.9gSat Fat
790mgPotassium
45mgCalcium
1.7mgIron
0.4mcgVitamin B12
6.2mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Trim the chicken breast of visible fat and skin on a cutting board, then pat dry with paper towel. Slice ginger into two pieces; mince one and slice the other. Chop one scallion finely and leave one whole.
2
Simmer
Bring chicken stock to a bare simmer over medium heat with sliced ginger, whole scallion, and smashed garlic, about 3 minutes until fragrant.
3
Poach
Slide chicken into liquid over low heat and poach gently 15–18 minutes until the thickest part reaches 165°F and juices run clear when pierced.
4
Rest
Lift chicken onto a plate and let rest 5 minutes so juices resettle into the meat.
5
Finish
Whisk minced ginger, chopped scallion, sesame oil, soy sauce, and rice vinegar together in a small bowl with a pinch of salt.
6
Plate
Slice rested chicken on the diagonal and fan over jasmine rice, spoon relish over top, arrange cucumber slices and cilantro sprigs alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g boneless chicken breast, skin removed
- 1 cup200g cooked jasmine rice
- 2 cup480ml chicken stock, low-sodium
- 55 cm piece ginger-fresh
- 44 scallion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp sesame oil
- 2 tsp2 tsp soy-sauce, low-sodium
- 1 tsp1 tsp rice-vinegar
- 11 cucumber
- a pinch of salt
- a few sprigs cilantro, to finish
