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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.
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.
Cantonese Poached Chicken and Rice Bowl - Full Recipe
2
serves
264.9
K calories
50
minutes
5/10
simplicity
Easy Steps
01Sear the chicken skin side down in a deep saucepan.
02Remove 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.
03Cook for about 30 to 45 mins until the chicken starts falling off the bone.
04Remove the chicken, discard the skin and quickly shred the meat using two forks while hot.
- 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
- 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
For the Sauce
Discard the ginger, garlic and spring onion (or reserve for future use in stock, to minimise wastage). Set the mushrooms aside.
06Poach the pak choi for two minutes until it is cooked, but still bright green. Set aside.
07Season the stock with a dash of soy sauce. This will be naturally salty due to the chicken bones, so add sparingly.
08Assemble the serving bowls and add the rice, shredded chicken, mushrooms, pak choi and two ladlefuls of the cooking liquor. Enjoy!
Nutritive Value
- Carbohydrates: 23.7g
- Protein: 24.2g
- Fat: 9.6g
- Fibre: 1.8g
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