The Food Coach

Free Healthy Recipe - Hainan chicken with rice & chilli sauce

Dairy free, Gluten free, Low fat, Low GI, Low sugar, Wheat Free

This is one of my favourite recipes. The extent to which you make of it is up to you, but I like to make everything including the chilli sauce! Choose a couple of varieties of Asian greens to accompany the chicken. I like to combine a crunchy variety like Pac Choy or Buk Choy with a leafy green such as Gai Lan.

Ingredients
Rice:
1 tbsp ginger, grated
1 large garlic, clove grated
1½ cups brown rice, rinsed
2 pandan leaves tied in a knot (available frozen from Asian grocers)
Chicken:
5 cm ginger, piece, peeled & sliced
4 shallots (or eshallots) roughly chopped
3 garlic cloves, peeled & bruised
½ tbsp lemon, juice
2 chilli pepper - fresh birds-eye, halved lengthways
2 pods star anise
1½ tbs tamari
½ tbs mirin
600 grams chicken - organic, free range, breast, sliced into approximately 2-cm-thick x 7-cm-long pieces.
Chilli sauce
1 large capsicum, red, seeded
2 chilli pepper - fresh red, seeded
3 chilli pepper - fresh birds-eye, seeded
1 tbs lemon, juice
½ tsp garlic, grated
sea salt a pinch
Ginger sauce:
50 grams ginger, peeled and roughly chopped
½ tb lemon, juice
¼ tsp sea salt
1 tbs sesame oil
4 cups asian greens, trimmed
Method

Make the rice: Place all the ingredients in a large saucepan. Bring to the boil, then reduce heat to simmer. Cover the pan with a lid and cook for 40 minutes.

While the rice is cooking, prepare the chicken: Heat the stock in a large saucepan with the ginger, shallots, garlic, lemon juice, chilli, star anise, tamari, and mirin until the stock is gently boiling.

Turn off heat and add the chicken to the stock. Cover the pan with a lid and set aside for at least 25 minutes to cook the chicken.

Meanwhile, place the ingredients for the chilli sauce in a blender and process to a smooth paste.

To make the ginger sauce, use a mortar and pestle to grind the ginger, garlic, lemon, and salt together to make a paste.

Finally, heat the sesame oil in a wok and stir-fry the Asian greens until they just wilt. To serve, strain the broth and serve with the chicken, rice, chilli and ginger sauces, and Asian greens.

Makes 4 servings

Scale recipe to serves

Prep Time: 25 mins
Cooking Time: 40 mins
Ready in: 65 mins


Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 2330 kj
Calories 557 kcal
Fat 13 g
Saturated Fat 3 g
Total Carbohydrate 63 g
Total Protein 43 g
Fibre 5 g