Saturday, February 23, 2013

Healthy Recipe: 5 Spice Chicken in a Bowl

by The Worlds Healthiest Foods


The unique use of spices in the broth combined with the chicken gives you a great combination of flavors in this easy-to-prepare addition to your Healthiest Way of Eating. Enjoy!



Prep and Cook Time: 30 minutes

Ingredients:
  • 2 boneless, skinless chicken breasts (6 oz each), cut in 2-inch pieces
  • 4 cups chicken broth
  • 1/2 inch sliced fresh ginger, sliced (or 1/2 tsp dried ginger)
  • 6 whole cloves
  • 2 cinnamon sticks
  • 5 star anise
  • 1/2 tsp dried fennel seeds
  • 1 medium-sized onion, chopped in big pieces
  • 3 cloves garlic, chopped in big pieces
  • 6 whole medium dried shiitake mushrooms
  • 1 lb green beans, ends cut off
  • 1/2 cup minced scallions

Directions:
  1. Chop onion and garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
  2. Healthy Saute' onion in a medium saucepan over medium-low heat for about 5 minutes, stirring frequently. Add garlic and continue to sauté for another minute. Add chicken broth, ginger, cloves, cinnamon stick, star anise, fennel seeds, and shiitake mushrooms. Turn heat to medium and simmer for 15 minutes.
  3. While broth is simmering, cut ends off beans and cut into 1-inch pieces.
  4. Strain broth mixture (saving shiitake mushrooms) and put liquid back into pan. Bring to a boil, add chicken pieces and green beans, and cook on medium heat for 7-10 minutes. You may need to skim the surface a little while chicken pieces are cooking. Slice shiitake mushrooms and add to chicken and broth. Add scallion as well as salt and pepper to taste.
Serves 4
Serve with brown rice.
For optimum flavor and nutrition serve with:

Nutritional Profile
Nutrients in
5-Spice Chicken in a Bowl
491.18 g (491.18 grams)
Nutrient%Daily Value

tryptophan100%

vitamin B379.5%

protein68.2%

selenium38.8%

vitamin B635.5%

vitamin K33%

phosphorus30.6%

potassium25.5%

copper25%

vitamin C24.6%

fiber23.9%

choline22.4%

vitamin B521.3%

Calories (249)13%
Introduction to Recipe Rating System Chart
In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5-Spice Chicken in a Bowl is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.


5-Spice Chicken in a Bowl
491.18 g
491.18 grams
249.41 calories
NutrientAmountDV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
tryptophan0.32 g100.07.2excellent
vitamin B315.91 mg79.55.7excellent
protein34.10 g68.24.9very good
selenium27.16 mcg38.82.8good
vitamin B60.71 mg35.52.6good
vitamin K26.44 mcg33.02.4good
phosphorus306.90 mg30.72.2good
potassium892.93 mg25.51.8good
copper0.50 mg25.01.8good
vitamin C14.79 mg24.61.8good
fiber5.98 g23.91.7good
choline95.23 mg22.41.6good
vitamin B52.13 mg21.31.5good
World's Healthiest
Foods Rating
Rule
excellentDV>=75% OR
Density>=7.6 AND DV>=10%
very goodDV>=50% OR
Density>=3.4 AND DV>=5%
goodDV>=25% OR
Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 5-Spice Chicken in a Bowl


Mark Dilworth, BA, PES



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