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Japanese Chicken-Scallion Rice Bowl

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

Your rating: None Average: 3.9 (209 votes)

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.


READER'S COMMENT:
"I think it's great that everyone has adjusted the recipe to suit them but I just want to make a note. Traditionally, this dish is served more like a "rice bowl" than a soup. There is a balance between the topping and rice. The egg...
Japanese Chicken-Scallion Rice Bowl Recipe

Makes: 4 servings, 1 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/2 cups instant brown rice
  • 1 cup reduced-sodium chicken broth
  • 1 1/2 tablespoons sugar
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon mirin, (see Ingredient note)
  • 2 large egg whites
  • 1 large egg
  • 8 ounces boneless, skinless chicken breasts, cut into 1/2-inch pieces
  • 6 scallions, trimmed and thinly sliced

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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.

Tips & Notes

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

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.

Carbohydrate Servings: 3

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


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Recipe Categories

Style/Theme
Kid-friendly
One dish meals
Quick (total 30 min. or less)
Budget
Entertaining, casual
Everyday favorites
Type of Dish
Main dish, poultry
Soups/stews
Ease of Preparation
Easy
Total Time
30 minutes or less
Ethnic/Regional
Asian
Japanese
Servings
4
Main Ingredient
Chicken
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
April/May 2005
The EatingWell Healthy in a Hurry Cookbook (2006)
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