Chicken Jook with Lots of Vegetables

May 14, 2023May 14, 20230 3
Healthy and Delicious Chicken Jook with Lots of Vegetables
in Main

Prep

10 min

Cook

1 hr 20 min

Ready In

1 hr 30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons vegetable oil
3 bone-in chicken thighs
salt and ground black pepper to taste
1/2 cup chopped scallions
2 tablespoons minced fresh ginger
2 tablespoons minced garlic
1 jalapeno pepper , seeded and minced
6 cups water
1 cup short-grain brown rice
2 cups thinly sliced cabbage
1 cup snow peas
1 cup bean sprouts
2 tablespoons soy sauce
1 tablespoon sesame oil
1/2 cup chopped cilantro leaves

Nutrision Information

Servings Per Recipe
4
Calories
361
Sugar
4g
Fat
17g
Chicken Jook with Lots of Vegetables is a traditional Chinese dish that has been enjoyed for centuries. It is commonly served as a nutritious breakfast or light meal, and is known for its simple ingredients and comforting flavor. In this version of the dish, bone-in chicken is cooked with brown rice and a variety of vegetables to create a hearty and healthy dish that is sure to please. With its combination of protein, healthy carbohydrates, and nutrient-rich vegetables, Chicken Jook with Lots of Vegetables is a delicious and satisfying meal that can be enjoyed any time of day.

Instructions

1.Heat vegetable oil in a large pot over high heat.
2.Season chicken with salt and black pepper and place in the pot. Cook until browned on all sides, about 5 minutes.
3.Remove chicken from the pot and set aside.
4.Add scallions, ginger, garlic, and jalapeno pepper to the pot and cook until fragrant, about 2 minutes.
5.Return chicken to the pot and add water and brown rice. Bring to a boil, then reduce heat to low and simmer for 1 hour, stirring occasionally.
6.Add cabbage, snow peas, and bean sprouts to the pot, and cook for an additional 15-20 minutes, or until vegetables are tender.
7.Stir in soy sauce, sesame oil, and cilantro leaves, and serve.

PROS

Chicken Jook with Lots of Vegetables is a healthy and flavorful dish that is low in calories and high in nutrients.
The combination of chicken, brown rice, and vegetables provides a balanced meal that is satisfying and filling.
Additionally, the dish is easy to prepare and can be customized with your favorite vegetables to suit your tastes.

CONS

The only potential downside to this dish is the time it takes to cook.
However, the long cooking time ensures that the chicken and vegetables are tender and flavorful, so the end result is worth the wait.

HEALTH & BENEFITS

This dish is packed with health benefits from its diverse ingredients. Brown rice is a complex carbohydrate that provides energy and slow-release glucose, while chicken is a lean protein that contains important vitamins and nutrients. Vegetables like cabbage, snow peas, and bean sprouts are low in calories and high in fiber, vitamins, and minerals. Additionally, the dish is seasoned with healthy ingredients like soy sauce and sesame oil, which provide flavor without being heavy in calories or saturated fat.

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