Green Tea–Poached Asian Chicken with Lemongrass and Green Onion and Brown Rice
Green tea, rich in antioxidants, is one of the 10 Foods That Love Your Heart (February 2008). Here, it imparts a subtle yet distinctive flavor to both rice and chicken (and creates a lovely broth for the dish). Don't worry if some of the tea leaves escape from the bags into the liquid—they just add to the flavor and rustic appearance of the dish.
Ingredients6 cups water
6 green tea bags
1 teaspoon vegetable or canola oil
1 cup brown rice (basmati is more aromatic, but any brown rice will do)
4 4-inch pieces of lemongrass taken from the bottom of the stalk
2 split skinless chicken breasts on or off the bone (4 halves)
1 red pepper
4 spring onions
1 teaspoon red pepper flakes
1 tablespoon low-sodium tamari
1 bunch of cilantro leaves, chopped (optional)
Nutrition FactsPer serving: 248 calories, 3 g fat (0.6 g saturated), 29 g carbohydrates, 25 g protein, 3 g dietary fiber, 200 mg sodium (9% Daily Value).
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- Bring 6 cups of water to a boil. In a large, heatproof pitcher, brew 6 bags of green tea with the water. Let the tea steep for a minimum of 10 minutes, up to 30 minutes. This is your poaching and rice cooking water.
- Heat the oil in a saucepan and add rice. Coat the rice with the oil and allow it to toast for a minute or two. Add two cups of green tea and two stalks of lemongrass, bring to a boil, then immediately bring the broth down to a simmer, cover the pan, and let it cook until rice is done, about 45 minutes.
- Place the remaining 4 cups of tea in a high-sided sauté pan and put the chicken breasts in the liquid. Add the rest of the lemongrass.
- Poach the chicken for about 30 minutes over a low flame (chicken on the bone may take slightly longer, up to 40 minutes). When the chicken is done, remove it from the broth with tongs and place on a plate until cool enough to handle. Shred the chicken and place it back in the broth with the pepper, carrots, spring onions, and pepper flakes. Add the tamari and poach for another 3 to 4 minutes until the vegetables are crisp tender. Add the chopped cilantro.
- Serve the chicken and vegetables over the brown rice, spooning some of the broth over it.
For more information on heart-healthy foods, see the February 2008 issue of Natural Health.