|2 servings||calories per servings 589||protein serving 42 g||carbs per serving 69 g||total fat per serving 16 g|
This dish is a reflection of simple Japanese cooking: a protein with vegetables and a savory broth. Bok choy, a close relative of Napa cabbage and turnip with a mild cabbage flavor, is becoming increasing popular with Southeastern farmers because it grows so well in cool seasons. Kombu is dried kelp that is used as a seasoning; it adds depth to the subtle ginger flavor of the broth.
|Nutrition Facts||/ Per Serving|
|Total Fat||16 g|
|Saturated Fat||3 g|
|Trans Fat||0 g|
|Polyunsaturated Fat||5 g|
|Monounsaturated Fat||8 g|
|Total Carbohydrates||69 g|
|Dietary Fiber||8 g|
In a small saucepan with a lid combine rice, 2 3/4 cups water and 1/4 teaspoon PeachDish Salt. Place on high heat, and bring to a boil. Cover, reduce heat to a simmer, and cook until all liquid has been absorbed and rice is tender, 40-45 minutes.
Season all sides of chicken with 1/4 teaspoon PeachDish Salt. Set aside at room temperature.
Prepare your mise en place: Peel ginger, and cut into 6 or 7 pieces. Mince 1 or 2 pieces (you’ll need 1 teaspoon minced ginger). Peel 2 garlic cloves; mince 1 clove, and crush the other. Peel, halve and thinly slice shallot. Peel carrot, and remove stem. Halve carrot lengthwise; thinly slice crosswise at an angle. Halve bok choy lengthwise and remove root end. Cut bok choy into bite-size pieces.
In a saucepan combine chunks of ginger (reserve minced ginger for later), crushed garlic clove, half of sliced shallot, kombu and 2 1/2 cups water. Place pan on high heat, and bring to a simmer. Turn heat off, and allow broth to steep.
Place a skillet over medium-high heat. Add 1 1/2 teaspoons cooking oil. When oil is shimmering add chicken breasts. Cook without turning or stirring until browned on the bottom, 2-3 minutes. Flip and continue cooking until the chicken is opaque all the way through, firm to the touch, and browned on the second side, 1-2 minutes more. Remove chicken to a bowl, and cover with a plate to keep warm.
Rinse and/or wipe out skillet. Place over high heat. Add remaining 1 1/2 teaspoons cooking oil. When oil is shimmering add carrot. Cook 2 minutes, stirring frequently. Add bok choy, and cook 2-3 minutes more, stirring frequently.
Add minced garlic and minced ginger, remaining shallot and edamame. Reduce heat to medium, and cook 3-4 minutes, stirring frequently. Remove pan from heat.
Using a fine strainer, strain the broth into a bowl or large measuring cup (discard solids). Stir in tamari. Slice chicken against the grain.
Divide rice and bok choy mixture between 2 bowls. Top with sliced chicken. Pour broth in bowls around the vegetables. Enjoy!
With a degree in Journalism from the University of South Carolina, Robert Lupo has worked in restaurant kitchens from his hometown of Columbia, SC, to Atlanta, GA, including Motor Supply Company, The Globe in Tech Square, Eclipse di Sol, Aria, Brick Store Pub, and Leon’s Full Service. In 2012, he founded the vegetarian Sherrywood Supper Club in Atlanta, where he lives with his wife. Lupo currently works for the Atlanta Neighborhood Charter School, on the Nutrition staff.Learn More...