Tuesday, August 24, 2010

Japanese Chicken-Scallion Bowl

August has been a month of fun and celebration.  Mike's birthday, last weekend, put a cap on all of our rich eating.  For the next month, I will focus mostly on healthy and light dishes, starting with this one.

Yesterday, I did a google search for "healthy chicken recipes" and stumbled upon this one on the Eating Well website, and although a touch sweet, it was quite good and surprisingly filling.

I'd recommend the proportions below as an appetizer for 4 or an entree for 2:

4 Servings, 1 1/2 cups each
Total Prep/Cooking time: 20 minutes

1 1/2 cups instant brown rice
1 cup reduced-sodium chicken broth
1 1/2 tablespoons reduced-sodium soy sauce
1 Tbsp Mirin (see ingredient note)
2 large egg whites
1 large egg
8 oz boneless, skinless chicken breasts, cut into 1/2" pieces
6 scallions, trimmed and thinly sliced

1/ Prepare instant brown rice according to package directions.

2/ Pour broth into a heavy medium saucepan, along with sugar, soy sauce and mirin.  Bring to a boil; reduce heat to medium-low.

3/ Stir egg whites and whole egg in a small bowl until just mixed.  Add chicken to the simmering broth.  Gently pour in the egg mixture, without stirring.  Sprinkle scallions on top.  When the egg starts to firm up, after about 3 minutes, stir it with chopsticks or a knife.  (The chicken will be cooked by now.)  Divide the rice among 4 deep soup bowls and top with the chicken mixture.

Ingredient Note:  
Mirin is a low-alcohol rice wine essential to Japanese cooking.  Look for it in your super market with the Asian or gourmet ingredients.  An equal portion of sherry or white wine with a pinch of sugar may be substituted for mirin.

Per Serving: 262 calories; 3g fat (1g sat, 1g mono); 87mg cholesterol; 47g carbohydrates; 22g protein; 3g fiber; 387mg sodium; 370mg potassium

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