Chinese · Dinner
Soy Sauce Chicken Rice (Low-Calorie)
Poached chicken breast in a light soy, ginger and star anise broth, sliced and served over steamed jasmine rice with a drizzle of reduced sauce, scallion and cucumber. The classic Cantonese flavour profile is kept while fat and sugar are trimmed for a lighter, lower-calorie plate.
$4
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
379Calories
45.5gProtein
7.8gFat
32.3gCarbs
8.1gSugar
1.7gFiber
1548mgSodium
131mgChol
1.8gSat Fat
758mgPotassium
44mgCalcium
2mgIron
0.4mcgVitamin B12
4.2mgVitamin C
low-calorie
protein-rich
low-calorie
Instructions
1
Prep
Trim the chicken breast of any fat and slice the ginger into thin coins.
2
Simmer
Combine soy sauce, tamari, brown sugar, ginger, star anise, cinnamon stick and chicken stock in a small saucepan over medium heat for 3 minutes until aromatic.
3
Poach
Lower the chicken into the simmering liquid, reduce heat to low, cover and poach 12–14 minutes until the thickest part reaches 165°F and juices run clear.
4
Rest
Lift the chicken onto a plate and rest 5 minutes until the juices redistribute and the meat stays moist.
5
Reduce
Return the poaching liquid to medium-high heat and simmer uncovered 5–6 minutes until it thickens and coats the back of a spoon.
6
Build
Slice the rested chicken against the grain into thin pieces and fan over the warm jasmine rice in a bowl.
7
Finish
Spoon the reduced sauce over the chicken, drizzle with sesame oil, scatter the scallion over the top and arrange cucumber slices alongside.
8
Plate
Serve the bowl warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g chicken breast, skin removed
- 4 tbsp4 tbsp soy sauce
- 2 tbsp2 tbsp soy-sauce-tamari
- 2 tsp2 tsp brown-sugar
- 4 slices4 slices ginger-fresh
- 22 star-anise
- 11 cinnamon stick
- 240ml240ml chicken-stock-low-sodium
- 22 scallion
- 200g200g jasmine-rice-cooked
- 11 cucumber
- 1 tsp1 tsp sesame-oil
