Khao Man Gai Thai Chicken and Rice (Healthy Version)

May 14, 2023May 14, 20230 2
Healthy Khao Man Gai Thai Chicken and Rice Recipe for a Nutritious Meal
in Main

Prep

20 min

Cook

45 min

Ready In

65 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

5 skinless , boneless chicken breasts
Rice :
3 cups uncooked jasmine rice
3 tablespoons vegetable oil
1/2 cup sliced ginger
2 tablespoons crushed garlic
1 tablespoon white sugar
1/4 teaspoon salt
1/2 cup water , or as needed
5 pandan leaves
3 cups chicken stock
Sauce :
1 cup chopped ginger
1/2 cup coarsely chopped garlic
15 Thai bird chile peppers
6 tablespoons white sugar
1/4 cup dark soy sauce
1/4 cup soy sauce
1/4 cup lime juice
1/4 cup distilled white vinegar
1/4 cup salted soybean paste
10 sprigs fresh cilantro
1 tablespoon chicken bouillon granules ( optional )
1 teaspoon salt

Nutrision Information

Servings Per Recipe
5
Calories
515
Sugar
14g
Fat
8g
Khao Man Gai Thai Chicken and Rice is a popular street food in Thailand, typically made with boiled chicken and steamed rice. This healthy version of the dish is a great way to enjoy the flavors of Thai cuisine at home. The recipe includes aromatic ingredients like ginger, garlic, and pandan leaves, which give the dish a fragrant and delicious flavor. The sauce is made with a variety of sweet and savory ingredients that complement the chicken and rice perfectly. This dish is perfect for a wholesome and satisfying meal that will keep you energized throughout the day.

Instructions

1.Rinse the chicken and set aside.
2.In a large pan, heat the vegetable oil over medium-high heat, and add ginger and garlic. Stir fry until fragrant.
3.Add the rice and stir well. Add salt, sugar, and water. Cover the pan with a lid and bring to a boil. Stir and reduce heat to low. Cook for 12-15 minutes, or until the rice is cooked.
4.In another pan, heat the chicken stock over high heat. Add the chicken and pandan leaves. Bring to a boil and cook until the chicken is fully cooked. Remove the chicken from the pan and soak in cold water to cool. Cut into pieces.
5.In a food processor, blend the ginger, garlic, and chile peppers until finely chopped. Add the sugar, soy sauces, lime juice, vinegar, and salted soybean paste. Blend until mixture becomes a smooth sauce.
6.Serve the chicken and rice on a plate with the sauce and cilantro on top.

PROS

This recipe is a healthy and delicious version of the traditional Khao Man Gai Thai Chicken and Rice dish.

The ginger in the sauce has anti-inflammatory properties and may help reduce nausea and muscle pain.

The dish is gluten-free and can also be made vegetarian by substituting the chicken with tofu or vegetables.

CONS

This dish may be too spicy for some individuals, so adjust the amount of chile peppers accordingly.

The amount of sodium in this dish may be high for those on a low-sodium diet.

HEALTH & BENEFITS

This dish is a great source of protein from the chicken and complex carbohydrates from the jasmine rice.
The ginger in the sauce has antioxidant and antibacterial properties, which may help lower blood sugar levels and improve heart health.
Pandan leaves have antimicrobial properties and may help reduce pain and inflammation in the body.

Print

Leave a Reply

Your email address will not be published.