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20 minute dinner recipes

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Japanese Chicken-Scallion Rice Bowl

http://www.eatingwell.com/recipes/japanese_chicken_scallion_rice_bowl.html

From EatingWell:  April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Here's the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice. Admittedly, Japanese cooking leans heavily on sugar - for a less traditional taste, you could reduce or even omit the sugar.

4 servings, 1 1/2 cups each | Active Time: 15 minutes | Total Time: 20 minutes

Ingredients

Preparation

  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.

Nutrition

Per serving : 262 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 87 mg Cholesterol; 47 g Carbohydrates; 22 g Protein; 3 g Fiber; 387 mg Sodium; 370 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1/2 vegetable, 2 1/2 very lean meat

Tips & Notes