Wednesday 22 August 2018

【Real Nutrition】Healthilicious Recipe: Hainanese Chicken Brown Rice

Time flies, it is now the 8th month of 2018! I believed my Singaporean and Malaysian friends are quite familiar with this month, right?

That’s right, August is the national month for both Singapore and Malaysia! Happy birthday, to both Singapore and Malaysia! And, ya! What’s better than celebrating National Day with delicious local delights? Now, let me introduce you one of the best local delight here at Singapore and Malaysia, which is the Hainanese Chicken Rice!

Wait, you must be puzzled by now. “What’s so special about chicken rice, man?!” Of course not the normal type, I’m sharing with you the healthier version, Hainanese Chicken Brown Rice!

Before I share with you the recipe, let me tell you a bedtime story about delicious chicken rice. 

Long long time ago.... Okay, maybe not that long. 
According to some sources, Hainanese Chicken Rice was being served as chicken rice balls in the past. 
The reason being was to preserved the warm temperature, so that the wives could serve it hot to their husbands working in the field. 
Nonetheless, a truly delicious Hainanese Chicken Rice and sliced chicken tastes as good when it turns cold!
Having said that chicken rice is delicious, what about its nutritional value?

1. Traditional chicken rice uses white rice, 
which is a refined grain that is lack of dietary fibre

2. People often consume a big portion of chicken rice, which reflects an imbalance meal. 

3. Chicken portion is bigger than recommended intake per meal, which lead to excessive protein and fat intake. 

4. Lack of vegetables being served, which cause low dietary fibre intake

However, this does not mean we cannot eat chicken rice. 
we can only make a HEALTHIER OPTION. 

Here are ways for us to enjoy healthy and delicious chicken rice: 

1. Replace white rice with brown rice, either partially or entirely
But, it does not mean that you can have 2 bowls instead of 1 now, both possess the same amount of calories. They only differ in terms of dietary fibre and micronutrients level. 

2. Reduce the rice portion to only ¼ of your plate

3. Reduce the chicken (regardless of the blanched type or roasted one) portion to ¼ of your plate. 

4. Add-on with a plate of vegetables to increase the dietary fibre content, for example cucumber, lettuce, stir-fried Kai Lan or Bok Choy, as well as bean sprouts. 

The key to maximize the taste of a delicious Chicken Rice is definitely a FATTY CHICKEN

OH WAIT! I believed some people start questioning, isn’t FATTY CHICKEN is HIGH IN FAT?? 

Well, frankly speaking, I usually choose DRUMSTICK whenever I eat chicken, because the taste and texture is just irresistible! XP 
I wouldn’t give up just because of so called “FAT”, well, we need fat for our body. 
In addition, I don’t consume chicken that often, and everytime only keep to a portion without adding on other protein options. So, what’s the concern? 

Moreover, removing chicken skin is definitely not my practice. 
Yes, it contains unhealthy fats, but it does contain small amount of healthy fat as well. 
What’s outweigh this is a routine exercise habit, 3-5 times in a week! 
Fatty chicken should not take the blame for human’s greediness for frequent consumption, huge portion intake and practicing sedentary lifestyle. 

It has been a trend pushed by both Singapore and Malaysia government to encourage higher uptake rate on wholegrains. 
However, the typical local delights seem can’t fit into this plan, as refined grains such as white rice, vermicelli and yellow-noodles are being used heavily. 
Therefore, I have decided to share with you, my lovely readers a healthier way to enjoy Hainanese Chicken Brown Rice! 

I hope you guys like the idea of incorporating healthier concept into the traditional delights. 
Not only does it increase the nutritional value, but help to retain the deliciousness of the traditional taste as well.

Hainanese Chicken Brown Rice 
Serve 4 

  • 500g chicken breast, 
  • 1.5L water 
  • 30g sliced ginger 
  • 1 tablespoon sesame oil 
  • 1 ½ cup white rice 
  • 1 cup brown rice 
  • 1 tablespoon healthier oil 
  • 3 clove garlic 
  • 30g sliced ginger 
  • 1 sprig pandan leave 
  • 2 teaspoons sesame oil 
  • 2 tablespoons low sodium chicken essence (endorsed as Healthier Choice) 
  1. Bring water to boil, add in chicken and sliced ginger and continue to boil for 20 minutes. 
  2. Set the chicken broth aside. 
  3. Take out the chicken and immerse in iced water for 5 minutes to retain its tenderness and fragrance. 
  4. After that, take out the chicken to pad dry and marinate with sesame oil. 
  5. On the other hand, add 2 tablespoons of low sodium chicken essence into 750 ml chicken broth. 
  6. Next, saute ginger and garlic using sesame oil. Then, add in uncooked rice to saute together. 
  7. After that, put everything into electric rice cooker. Add in pandan leave and chicken broth to cook the rice. 
  8. When it starts boiling, mix well and cover the lid for it to cook thoroughly. 
  9. Serve the rice and chicken on your plate, and don’t forget to add a plate of vegetable for a balance meal! 
*Tip:you may use some chicken broth to make the chilli for greater taste experience! 

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