Dante Carrillo
Steamed chicken is a great option for those looking for a healthy, tasty meal. It is low in fat, high in lean protein, and can be prepared in a variety of ways to suit different dietary preferences. Steaming is a quick and convenient way to cook chicken, as it helps keep the meat tender, juicy, and flavourful without adding extra fat or calories. This makes it a popular choice for those looking to incorporate more healthy options into their diet.
| Characteristics | Values |
|---|---|
| Type of Chicken | Younger chicken or chicken breast |
| Marinade | Salt, garlic, ginger, green onion, soy sauce, oyster sauce, white pepper, sesame oil, sugar, chicken cooking wine, lemongrass |
| Cooking Time | 15-30 minutes |
| Cooking Temperature | 165 degrees F |
| Nutritional Profile | High protein, low calories, low fat |
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What You'll Learn
Choose chicken breast or thigh
When preparing steamed chicken, you can choose to use either chicken breast or chicken thigh. Both options are good for a healthy diet, as they are rich in lean protein. However, there are some differences in terms of calorie and fat content.
Chicken breast is high in protein and low in calories and fat. It is viewed by many as the dietary symbol of healthy eating. A 4-ounce serving of chicken breast contains approximately 172 calories, 4 grams of total fat, and 0.8 grams of saturated fat. Steaming chicken breast is a great way to keep the meat tender, juicy, and flavourful. Before steaming, you can season the chicken breast with salt and pepper to taste, or cover it with salt to add extra flavour.
Chicken thigh is also a healthy option, as it has a similar nutritional profile to chicken breast. A 4-ounce serving of chicken thigh contains about 173 calories, 8 grams of total fat, and 2.3 grams of saturated fat. Chicken thighs may have slightly more fat, but they are still a good source of lean protein. When steaming chicken thighs, you can use pre-cut pieces or steam them whole. If steaming whole, simply add an extra 5 minutes to your cooking time.
Ultimately, the choice between chicken breast and thigh is a matter of personal preference. Both options can be delicious and nutritious, so feel free to choose based on your taste and dietary needs. Remember to watch your portion sizes and be mindful of the total fat and saturated fat content when making your selection.
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Prepare a marinade
Preparing a marinade for steamed chicken is a great way to add flavour to the dish without changing its nutritional profile too much. It is important to use a homemade marinade to control the ingredients and ensure that there is no added sugar or too much salt.
Firstly, clean the chicken and pat it dry. Then, spread the marinade sauce evenly on both sides of the chicken. You can use a readymade marinade sauce or make your own. A simple marinade can be made by mixing oyster sauce, soy sauce, white pepper, sesame oil, and sugar in a bowl. Alternatively, you can use a dry rub with salt, pepper, and herbs. If you choose to use a dry rub, make sure to drizzle oil over the chicken before applying the rub to help it stick to the meat.
For extra flavour, you can add aromatics such as garlic, ginger, or green onions to the marinade. If you are using garlic, it is best to mince or crush it first to release its flavours. You can also add sliced ginger and green onions to the steamer while the chicken is cooking to enhance its flavour.
Once you have applied the marinade, let the chicken sit in the refrigerator for at least 30 minutes to allow the flavours to penetrate the meat. If you are not in a hurry, you can leave it to marinate for a few hours or even overnight. The longer it sits, the more intense the flavour will be.
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$16.58 $32.5
Use a steamer
Using a steamer is a great way to cook chicken healthily, as steaming adds no extra fat or calories. It's also a quick and easy way to prepare a tasty dish.
Firstly, you will need to prepare your chicken. It is recommended to use a younger chicken for steaming, and you can cut it into large pieces or steam the whole chicken. Clean the chicken, and then marinate it. You can use a simple salt rub, or a mixture of soy sauce, ginger, and green onion shreds. Leave the chicken to marinate for at least 30 minutes, or even prepare it in the morning to cook at lunch or dinnertime.
Next, set up your steamer. Fill the steamer with around one inch of water and place it over medium-high heat. You can also add aromatics like garlic, ginger, or lemongrass to the water to infuse the chicken with extra flavour. Place the chicken in a bowl and put the bowl inside the steamer, ensuring the water is boiling. Cover with a lid and steam for around 15-20 minutes, or until the chicken is fully cooked and soft. You can check this by inserting a chopstick into the meat.
Once cooked, remove the chicken from the steamer and serve. Steamed chicken is best served with a deep plate to collect the juices, and it goes well with rice and vegetables.
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Steam for 15-30 minutes
Steaming is a quick and healthy way to cook food because it adds no extra fat or calories. When steaming, you simply use a little bit of water in a heated element to create steam, which helps keep food moist while it's cooked.
To steam chicken, you can use a steamer basket or pan over a pot of boiling water. If you don't have a steamer, you can fill a large pot with 1-2 inches of water, place a heatproof plate or bowl upside down inside, and arrange the food on top. Cover the pot with a lid and bring the water to a simmer.
If you're using a steamer with a wok or pot, steam the chicken on high fire for around 15-30 minutes, or until soft. You can tell if the chicken is cooked if a chopstick can be easily inserted into it. The chicken is also cooked if the juices run clear.
If you're steaming a whole chicken, you may need to steam for longer. One source suggests steaming for 40 minutes, while another suggests steaming for 20 minutes, then steaming the chicken for an extra 5 minutes or until fully cooked.
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Serve with rice
Steamed chicken is a popular dish in Southeast Asian countries and is often served with rice. Here are some tips and instructions for preparing and serving steamed chicken with rice:
Preparing the Chicken
Firstly, clean the chicken. You can use a whole chicken or chicken pieces. If using pieces, chop them into your desired size. Bone-in chicken pieces, such as thighs, are recommended as they have more flavour and can be more tender than breast meat. However, boneless chicken is also a good option, especially if you want to cook the chicken and rice together, as they will cook in the same amount of time.
Next, marinate the chicken. You can use a variety of sauces and spices for the marinade, such as soy sauce, oyster sauce, ginger, green onions, or garlic. Spread the marinade evenly on both sides of the chicken and let it sit for at least 30 minutes to absorb the flavours.
Cooking the Chicken
To steam the chicken, you can use a steamer basket, a rice cooker, or a pot with a heatproof plate or bowl. If using a steamer basket or rice cooker, follow the manufacturer's instructions. If using a pot, fill it with 1-2 inches of water and place the heatproof plate or bowl upside down inside. Place the chicken on the plate or bowl, cover the pot, and steam for 15-20 minutes or until fully cooked.
Preparing the Rice
To prepare the rice, rinse it first and then add less water than you would typically use to cook rice. You want to avoid the rice becoming too soggy and mushy. If using a rice cooker, cook the rice as usual but reduce the water amount. If cooking on a stovetop, bring the rice and water to a boil, then reduce the heat and simmer for 18-20 minutes or until the water dries up.
Serving the Dish
Once the chicken and rice are cooked, it's time to serve! Place the rice on a plate or bowl and top it with the steamed chicken. If desired, you can slice or shred the chicken into bite-sized pieces, especially if serving to children. Don't forget to drizzle the chicken juices over the rice, as they are packed with flavour. You can also garnish the dish with green onions or spring onions.
Additionally, you can serve steamed chicken and rice with a variety of sides and sauces. Some options include chilli sauce, soy sauce, roasted vegetables, a green salad, or a bowl of multigrain rice on the side. Enjoy your healthy and delicious meal!
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Frequently asked questions
Steamed chicken is high in protein and low in calories and fat, making it a healthy option for those looking to maintain or lose weight.
Chicken breasts are commonly used for steaming as they are low in fat and high in lean protein. However, chicken thighs can also be a good choice, as long as you watch your portion sizes.
Depending on the size of the chicken pieces, steaming should take between 15 and 30 minutes. Steam until the chicken is fully cooked and the juices run clear.
Steamed chicken goes well with rice and vegetables. You can also serve it with a side of sauce, such as oyster sauce, soy sauce, or garlic sauce.
You can use a steamer basket or a rice cooker with a steamer function. Place the chicken in the steamer and cook for the recommended time. Alternatively, you can fill a large pot with 1-2 inches of water, place a heatproof plate or bowl upside down inside, and arrange the chicken on top. Cover and bring the water to a simmer.
