Hainan Chicken Recipe- High Protein and Low Fat

I love this recipe, because it has loads of chilli, garlic and ginger which are great for taste, but the fresh garlic is also a wonderful addition that helps reduce the uptake of fat into your body.

low fat high protein chicken recipe
Hainan Chicken

1.5 kg   organic free range chicken

3 spring onions, white part only

3 garlic cloves, squashed

3 cm piece of ginger sliced

1 tsp salt

enough chicken stock to cover the chicken

2 tbsp sesame oil

1 tbsp soy sauce


2 fresh red chillies sliced

3 garlic cloves minced

2 cm piece of ginger chopped finely

1 tsp salt

2 tsp white vinegar

2 tbsp chicken stock, hot


1 cucumber peeled and sliced

3 spring onions

sprigs of coriander

Wash the chicken and place the onions, garlic, ginger and salt in the cavity. Bring the stock (or water) to boil in a pot just large enough to hold the chicken. Add the chicken, return to boil, skim, then cover and barely simmer for about 35 minutes. When cooked, plunge the chicken into a bowl of cold water to stop the cooking (this keeps it tender). Remove the fat from the top of the stock and reserve the stock. Brush the chicken all over with sesame oil and soy, and chop through the bone in a Chinese style into 2 cm pieces.

To make the sauce, pound of the non liquid ingredients together into a paste using a mortar and pestle (or blender). Add the hot stock and vinegar. You would usually add a couple of teaspoons of sugar, but omit this unless you are on your cheat day.

You can also cook wonderful tasty rice, if you are cooking for others, or if you are on your cheat day.


5 Shallots, chopped

2 tbsp peanut oil

2 garlic cloves, minced

3 cups of long grain rice

5 cups of stock (from the chicken pot)

Rinse the rice well. Fry the shallot in oil until golden brown, then add garlic and cook for 1 minute. Add rice and toss well to coat. Add reserved chicken stock, and simmer gently in a rice cooker or covered pot until the rice has absorbed the stock.

To serve, mould rice in Chinese bowls, then turn out onto plates. Arrange the chicken on the plate with sliced cucumber and add the dipping sauce. Garnish with coriander and spring onions. Serve some chicken stock into a bowl, add a couple of spoonfuls of pre-cooked lentils and garnish with spring onions. Put the dipping sauce into small dishes. In Singapore, this dish is also presented with and extra dipping sauce Ketcup Manis which is indonesian sweet thick soy sauce (give this a miss to unless you are on your cheat day).  Chilli sauce is another great addition on the side. Bon appetite!