NUTRITION

Cantonese Poached Chicken and Rice Bowl

Chef Parul A. Moondhra’s Cantonese Poached Chicken and Rice Bowl is easy-to-follow, flavourful, and delicious. Here is how you can make this wholesome Cantonese meal in the comfort of your home.

By Parul A. Moondhra
13 May 2020

Experts in food sciences believe that the healthiest way to cook chicken is by poaching it. This is because the only things that come into contact with the chicken is the water that it is boiled in and the other ingredients.

 

Chinese food is believed to be extremely nutritional and balanced. This dish has chicken—which is great for maintaining bone health and provides good levels of protein, ginger and onions—which are beneficial for boosting immunity, and shiitake mushrooms—which can help control cholesterol levels.

Ingredients list

  • Organic/country chicken with bone: 500 gms
  • Water: 1 litre
  • Sliced Ginger : 1-inch thick piece
  • Spring Onions: 2 stalks
  • Crushed garlic: 3 cloves
  • Soy Sauce: 1 tbsp
  • Fresh/dried shiitake/oyster mushrooms: 10 pieces
  • Pak choi: 4-6 stalks (sliced lengthways)
  • Cooked rice: 1.5 cups

For the Sauce:

  • Finely chopped spring onion: 1 stalk
  • Finely chopped green chilli: 1
  • Handful of chopped coriander leaves
  • Cooking liquor: 1 ladle
  • A few drops of sesame oil
  • Salt or soy sauce to taste

Preparation

 

Step 1 :

Sear the chicken skin side down in a deep saucepan. Remove any excess oil from the pan that leaches out, and then add water, along with everything else. Bring to a boil, then reduce to a simmer. Cook for about 30 to 45 mins until the chicken starts falling off the bone.

Step 2 :

Remove the chicken, discard the skin and quickly shred the meat using two forks while hot. Discard the ginger, garlic and spring onion (or reserve for future use in stock, to minimise wastage). Set the mushrooms aside.

Step 3 :

Poach the pak choi for two minutes until it is cooked, but still bright green. Set aside.

Step 4 :

Season the stock with a dash of soy sauce. This will be naturally salty due to the chicken bones, so add sparingly.

Step 5 :

Assemble the serving bowls and add the rice, shredded chicken, mushrooms, pak choi and two ladlefuls of the cooking liquor. Enjoy!

 

Note: Refrigerate any leftover stock to use as an Asian stock for soup. You can store this up to a week.

Ease
5
Approx Cost
375 INR
Energy
264.9 Kcal
Carbs
23.7 g
Protein
24.2 g
Fat
9.6 g
Fibre
1.8 g
Serves
2
Cooking Time
50 Mins
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