Recipes · Singaporean · Main Courses
Hainanese Chicken Rice
One serving has 817 kcal and 39 g protein, and at least a fifth of a woman's daily need of niacin (93%), selenium (87%), pyridoxine (74%), phosphorus (61%), manganese (58%) and thiamin (55%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (429 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: celery, gluten, poultry, sesame, soy
Ingredients
- 180 g Chicken thighs, skin-on, raw
- 70 g Rice, white, long-grain
- 90 g Chicken stock, homemade
- 8 g Chicken fat
- 8 g Garlic, raw
- 10 g Ginger, fresh
- 5 g Scallions, raw
- 40 g Cucumber, raw
- 5 g Soy sauce
- 3 g Sesame oil
- 1 g Salt
- 4 g Chili peppers, red, raw
- 5 g Lime juice
Method
- Poach the chicken gently, skin-on, in barely simmering water with half the ginger and scallion for 25-30 minutes until just cooked through (74 °C/165 °F), then lift out and plunge briefly into iced water so the skin sets taut.
- Fry the rice in the chicken fat with the garlic until glossy, then cook it with the chicken stock (topped up with a little of the poaching liquid) until tender.
- Pound the remaining ginger with a pinch of the salt for a ginger relish, and stir in a little of the sesame oil.
- Blend the chili with the lime juice and a pinch of salt for a chili dip.
- Slice the chicken and arrange over the rice with the sliced cucumber, drizzle with the soy sauce and remaining sesame oil, and serve with the ginger and chili dips.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 817 kcal | 39% |
| Carbohydrates | 66.8 g | |
| Water | 278 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 38.5 g | 80% |
| Tryptophan | 0.37 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 2.9 g | |
| Methionine | 0.92 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.7 g | |
| Histidine | 0.98 g | |
| Fat | 42.6 g | |
| Monounsaturated | 17.9 g | |
| Polyunsaturated | 9.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8.7 g | |
| Saturated | 11.4 g | |
| Trans-Fats | 0.15 g | |
| Cholesterol | 186 mg | |
| Calcium | 64.1 mg | 6% |
| Copper | 0.38 mg | 42% |
| Iron | 4.9 mg | 27% |
| Magnesium | 71 mg | 23% |
| Manganese | 1 mg | 58% |
| Phosphorus | 425 mg | 61% |
| Potassium | 729 mg | 16% |
| Selenium | 48 µg | 87% |
| Sodium | 945 mg | |
| Zinc | 3.5 mg | 44% |
| Thiamin (vitamin B1) | 0.6 mg | 55% |
| Riboflavin (vitamin B2) | 0.41 mg | 37% |
| Niacin (vitamin B3) | 13.1 mg | 93% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 181 µg | 45% |
| Cobalamin (vitamin B12) | 1.1 µg | 47% |
| Choline | 113 mg | 27% |
| Vitamin A | 48.8 µg | 7% |
| Vitamin C | 12.5 mg | 17% |
| Vitamin D (D2 + D3) | 20.7 IU | 3% |
| Vitamin E | 0.85 mg | 6% |
| Vitamin K | 22.1 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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