Healthy Oriental Chicken Rice Bowl
This Healthy Oriental Chicken Rice Bowl is a revitalizing twist on a classic recipe that combines fragrant herbs and wholesome ingredients for a nutritious one-dish meal. Featuring protein-packed edamame and tender chicken, this dish balances flavors of ginger, garlic, and chili sauce to create a harmonious and satisfying dining experience. Lower in fat and sodium but rich in fiber, it’s a perfect family-friendly meal that keeps hunger at bay while being a delicious option for those looking to eat healthier. Pair it with a fresh salad for an even more vibrant plate!
6
Servings
113
Calories
11
Ingredients
Ingredients
Reduced-sodium chicken broth
24 ounces
Brown rice, instant
1 cup
Garlic, minced
1 tablespoon
Ground ginger
1/2-3/4 teaspoon
Chili sauce
2 tablespoons
Carrot, bias sliced
3/4 cup
Onion, chopped
1 small
Reduced sodium soy sauce
2 tablespoons
Boneless skinless chicken, cooked and cut into 1-inch pieces
1 lb
Water chestnuts, thinly sliced, drained
1 (8 ounce) can
Edamame, shelled and fully cooked
1/2 cup
Instructions
1
In a large skillet, combine chicken broth, brown rice, minced garlic, ground ginger, chili sauce, bias-sliced carrots, chopped onion, and reduced-sodium soy sauce. Stir the mixture well to ensure even distribution of the ingredients.
2
Bring the mixture to a boil over medium-high heat. Once boiling, cover the skillet and reduce the heat to low.
3
Let it simmer on low heat for approximately 18 minutes, or until the carrots are nearly tender and the rice has absorbed most of the broth.
4
Increase the heat back to medium and add the cooked chicken, thinly sliced water chestnuts, and shelled edamame. Stir gently to combine all the ingredients.
5
Cook for an additional 5 minutes, stirring occasionally, until the dish has thickened and most of the liquid has evaporated.
6
Remove from heat and serve warm in bowls, garnished with additional edamame or herbs if desired.
Nutrition Information
1.7
Fat
11.7
Carbs
13.3
Protein
2
Fiber
133
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is the Healthy Oriental Chicken Rice Bowl?
It is a nutritious one-dish meal featuring chicken, instant brown rice, edamame, and Asian-inspired flavors like ginger and garlic.
How many calories are in one serving?
There are 113 calories per serving in this recipe.
Is this chicken rice bowl low in fat?
Yes, it is very low in fat, containing only 1.7 grams per serving.
How much protein does this dish provide?
Each serving provides 13.3 grams of protein, primarily from the chicken and edamame.
What type of rice is used in this recipe?
The recipe calls for 1 cup of instant brown rice.
How long does it take to cook the rice mixture?
The mixture should simmer on low heat for approximately 18 minutes until the rice is tender.
Is the sodium content high in this dish?
No, it is designed to be low sodium, with 133mg per serving, utilizing reduced-sodium broth and soy sauce.
Can I use fresh ginger instead of ground ginger?
Yes, you can substitute fresh grated ginger; generally, use about 1 tablespoon of fresh ginger for every 1/2 to 3/4 teaspoon of ground ginger.
Does the chicken need to be cooked beforehand?
Yes, the instructions specify using 1 lb of boneless skinless chicken that is already cooked and cut into 1-inch pieces.
What vegetables are included in this bowl?
This recipe includes bias-sliced carrots, chopped onion, water chestnuts, and edamame.
How many servings does this recipe make?
This recipe yields 6 servings.
What is edamame?
Edamame are young, green soybeans that are shelled and fully cooked for this recipe, adding texture and protein.
Is this recipe high in fiber?
It provides 2 grams of fiber per serving, which helps keep the meal satisfying and healthy.
Can I add more spice to this dish?
Yes, you can increase the amount of chili sauce or add red pepper flakes if you prefer a spicier flavor profile.
How do I prep the carrots for this recipe?
The carrots should be bias-sliced, which means cutting them on a diagonal for a more attractive presentation and even cooking.
What is the purpose of water chestnuts in this dish?
Water chestnuts provide a unique, crunchy texture that complements the tender chicken and soft rice.
Can I use white rice instead of brown rice?
You can, but the cooking time and liquid absorption may differ, and it will reduce the overall fiber content.
What kind of broth is recommended?
The recipe recommends using 24 ounces of reduced-sodium chicken broth.
How do I finish the dish before serving?
Once the chicken and edamame are added, cook for an additional 5 minutes until the liquid has mostly evaporated, then serve warm.
Is this meal suitable for a family?
Yes, it is described as a family-friendly meal that is both delicious and wholesome.
Can I make this recipe vegetarian?
Yes, you can substitute the chicken broth with vegetable broth and replace the chicken with tofu or extra edamame.
What should I garnish the bowl with?
You can garnish with additional edamame or fresh herbs like cilantro or green onions.
What are the primary seasonings used?
The primary seasonings are minced garlic, ground ginger, chili sauce, and reduced-sodium soy sauce.
How much carbohydrates are in each serving?
There are 11.7 grams of carbohydrates per serving.
How many ingredients are in this recipe?
There are 11 total ingredients required for this dish.
Is this a one-pot meal?
Yes, the entire dish can be prepared in a single large skillet, making cleanup much easier.
Can I store leftovers of the rice bowl?
Yes, leftovers can be stored in an airtight container in the refrigerator and reheated for a quick meal.
What is the role of soy sauce in this recipe?
It adds a savory umami flavor and saltiness, specifically using a reduced-sodium version to keep it healthy.
Does this recipe contain cholesterol?
The provided data does not list a cholesterol value, though chicken naturally contains some cholesterol.
Can I add more onion if I like?
Yes, the recipe calls for 1 small chopped onion, but you can adjust this amount to your personal preference.