Hainanese Chicken Rice

Moderate nutritional value

Poached chicken with rice cooked in chicken fat and stock.

Hainanese Chicken Rice — photo 1

Hainanese chicken rice is poached, chilled chicken served with rice cooked in chicken fat, stock, garlic and ginger, plus cucumber, chili-lime sauce, ginger-scallion oil and soy sauce. A 430 g plate has about 785 kcal, 41 g of protein and 31 g of fat, mostly from the skin, the fat in the rice and the ginger oil, plus about 1,700 mg of sodium. Removing the skin saves about 100 kcal and 10 g of fat per plate.

Macronutrients Distribution

Protein: 9.6g (26.8%)
Fat: 7.2g (20.1%)
Carbs: 19g (53.1%)
Fiber: 0.5g

Basic Nutritional Info

NutrientValueDV
Protein9.6g17.1%
Fat7.2g10.3%
Carbs19g6.3%
Simple Sugars6.65gEstimate
Complex Carbs11.85gEstimate
Fiber0.5g2.0%
Water63g2.5%
Calories1828.1%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
70

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.99g10.0%
Monounsaturated2.95g11.8%
Polyunsaturated1.63g12.5%
Omega-30.489gEstimate
EPA3mg0.3%
DHA13mg1.4%
Omega-61.141gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C5.25mg
Vitamin E0.22mg
Selenium9.61mcg

Vitamins

VitaminAmountUnitDV
vitamin A17.8mcg2.0%
vitamin B10.042mg3.5%
vitamin B20.089mg6.8%
vitamin B32.66mg16.6%
vitamin B60.151mg8.9%
vitamin B96.58mcg1.6%
vitamin B120.07mcg2.9%
vitamin C5.25mg5.8%
vitamin D0.104 (4 IU)mcg0.7%
vitamin E0.219mg1.5%
vitamin K4.47mcg3.7%

Minerals

MineralAmountUnitDV
calcium16mg1.6%
iron0.729mg4.0%
magnesium16.4mg4.1%
phosphorus83.8mg12.0%
potassium152mg5.8%
sodium270mg11.7%
zinc0.899mg8.2%
copper0.089mg9.9%
manganese0.248mg10.8%
selenium9.61mcg17.5%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 269mg38.4%152%
Isoleucine 456mg32.6%138%
Leucine 692mg25.3%103%
Lysine 713mg34.0%135%
Methionine 372mg35.4%147%
Phenylalanine 682mg39.0%151%
Threonine 381mg36.3%138%
Tryptophan 105mg37.5%144%
Valine 471mg25.9%107%

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Values per 100 g

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Allergens

GlutenSoySesame

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Main Difficulty: Medium Servings: 4 Total: 105 min

Ingredients

  • Whole chicken 1 (about 1.5 kg)
  • Salt 2 tsp
  • Ginger 70 g
  • Garlic 8 cloves
  • Shallots, minced 2 (30 g)
  • Jasmine rice 360 g
  • Chicken fat or vegetable oil 4 tbsp
  • Red chilies 4 (60 g)
  • Lime juice 1 1/2 tbsp
  • Sugar 2 tsp
  • Green onions 2 (20 g)
  • Soy sauce 2 tbsp
  • Sesame oil 2 tsp
  • Cucumber, sliced 160 g
Prep
25 min
Cook
80 min

Instructions

  1. 1

    Rub the chicken with 1 tsp of the salt, put it in a pot with 4 slices of ginger and enough water to cover, bring to a boil, then poach just below a simmer for 40 minutes, until the thigh reaches 74C.

  2. 2

    Move the chicken to a bowl of ice water for 10 minutes and keep the stock.

  3. 3

    Rinse the rice, fry 6 cloves of minced garlic, the shallots and 10 g of grated ginger in 2 tbsp of the fat for 2 minutes, add the rice and stir for 2 minutes.

  4. 4

    Cook the rice with 470 ml of the stock and 1/2 tsp of the salt in a rice cooker or covered pot for 15 minutes, then rest it for 10 minutes.

  5. 5

    Blend the chilies, 2 cloves of garlic, 10 g of ginger, the lime juice, sugar, a pinch of salt and 2 tbsp of stock into a sauce. Pour 2 tbsp of hot fat over 30 g of grated ginger, the sliced green onions and a pinch of salt.

  6. 6

    Brush the chicken with the sesame oil and half the soy sauce and cut it into pieces.

  7. 7

    Serve the chicken with the rice, cucumber, both sauces and the remaining soy sauce.