Moderate nutritional value
Poached chicken with rice cooked in chicken fat and stock.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9.6g | 17.1% |
| Fat | 7.2g | 10.3% |
| Carbs | 19g | 6.3% |
| Simple Sugars | 6.65g | Estimate |
| Complex Carbs | 11.85g | Estimate |
| Fiber | 0.5g | 2.0% |
| Water | 63g | 2.5% |
| Calories | 182 | 8.1% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.99 | g | 10.0% |
| Monounsaturated | 2.95 | g | 11.8% |
| Polyunsaturated | 1.63 | g | 12.5% |
| Omega-3 | 0.489 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 13 | mg | 1.4% |
| Omega-6 | 1.141 | g | Estimate |
| Trans | 0 | g | 0.0% |
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.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.25 | mg |
| Vitamin E | 0.22 | mg |
| Selenium | 9.61 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 17.8 | mcg | 2.0% |
| vitamin B1 | 0.042 | mg | 3.5% |
| vitamin B2 | 0.089 | mg | 6.8% |
| vitamin B3 | 2.66 | mg | 16.6% |
| vitamin B6 | 0.151 | mg | 8.9% |
| vitamin B9 | 6.58 | mcg | 1.6% |
| vitamin B12 | 0.07 | mcg | 2.9% |
| vitamin C | 5.25 | mg | 5.8% |
| vitamin D | 0.104 (4 IU) | mcg | 0.7% |
| vitamin E | 0.219 | mg | 1.5% |
| vitamin K | 4.47 | mcg | 3.7% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16 | mg | 1.6% |
| iron | 0.729 | mg | 4.0% |
| magnesium | 16.4 | mg | 4.1% |
| phosphorus | 83.8 | mg | 12.0% |
| potassium | 152 | mg | 5.8% |
| sodium | 270 | mg | 11.7% |
| zinc | 0.899 | mg | 8.2% |
| copper | 0.089 | mg | 9.9% |
| manganese | 0.248 | mg | 10.8% |
| selenium | 9.61 | mcg | 17.5% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 269 | mg | 38.4% | 152% |
| Isoleucine | 456 | mg | 32.6% | 138% |
| Leucine | 692 | mg | 25.3% | 103% |
| Lysine | 713 | mg | 34.0% | 135% |
| Methionine | 372 | mg | 35.4% | 147% |
| Phenylalanine | 682 | mg | 39.0% | 151% |
| Threonine | 381 | mg | 36.3% | 138% |
| Tryptophan | 105 | mg | 37.5% | 144% |
| Valine | 471 | mg | 25.9% | 107% |
Values per 100 g
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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.
Move the chicken to a bowl of ice water for 10 minutes and keep the stock.
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.
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.
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.
Brush the chicken with the sesame oil and half the soy sauce and cut it into pieces.
Serve the chicken with the rice, cucumber, both sauces and the remaining soy sauce.