Khao Man Gai Thai Chicken and Rice (Healthy Version)

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Khao man gai or khao mun gai, literally meaning oily rice [with] chicken, is one of the most popular Thai dishes; it can be found everywhere in Thailand from streetfood stalls to restaurants. It is originally from Hainan, China. In Thailand, khao man gai is served with cucumbers, chicken blood tofu, coriander, and a bowl of soup. The heart of khao man gai is the sauce! This recipe is a healthy version of khao man gai; I used less oil and chicken breasts instead of the parts of chicken with fat and skin. Enjoy!

Prep Time:
35 mins
Cook Time:
40 mins
Total Time:
1 hr 15 mins
Servings:
5
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Ingredients

Original recipe (1X) yields 5 servings

  • 5 skinless, boneless chicken breasts

Rice:

  • 3 cups uncooked jasmine rice

  • 3 tablespoons vegetable oil

  • ½ cup sliced ginger

  • 2 tablespoons crushed garlic

  • 1 tablespoon white sugar

  • ¼ teaspoon salt

  • ½ cup water, or as needed

  • 5 pandan leaves

  • 3 cups chicken stock

Sauce:

  • 1 cup chopped ginger

  • ½ cup coarsely chopped garlic

  • 15 Thai bird chile peppers

  • 6 tablespoons white sugar

  • ¼ cup dark soy sauce

  • ¼ cup soy sauce

  • ¼ cup lime juice

  • ¼ cup distilled white vinegar

  • ¼ cup salted soybean paste

  • 10 sprigs fresh cilantro

  • 1 tablespoon chicken bouillon granules (Optional)

  • 1 teaspoon salt

Directions

  1. Place chicken breasts in a large pot and cover with water; bring to a boil. Reduce heat to medium-low and simmer until no longer pink in the center, about 20 minutes. Drain and cool until easily handled.

  2. Pour rice into a strainer. Rinse with cold water and drain. Repeat once more.

  3. Heat oil in a large saucepan over high heat. Add 1/2 cup sliced ginger and 2 tablespoons crushed garlic; sauté until fragrant, 1 to 2 minutes. Stir in rice; reduce heat to medium. Season rice with 1 tablespoon sugar and 1/4 teaspoon salt. Cook and stir until rice turns white, adding water to prevent it from burning, about 10 minutes.

  4. Remove rice from heat and add pandan leaves. Transfer to a rice cooker. Pour in chicken stock. Cook rice according to manufacturer's instructions until tender. Fluff lightly with a rice paddle.

  5. Combine 1 cup chopped ginger, 1/2 cup chopped garlic, chile peppers, 6 tablespoons sugar, dark soy sauce, soy sauce, lime juice, vinegar, soybean paste, cilantro, chicken bouillon granules, and 1 teaspoon salt in a blender; blend into a smooth sauce.

  6. Pour sauce into a pot over medium heat. Simmer for 5 minutes.

  7. Slice chicken and serve over rice, with sauce alongside.

Editor's Note:

Nutrition data for this recipe includes the full amount of sauce. The actual amount of sauce consumed will vary.

Nutrition Facts (per serving)

807 Calories
12g Fat
138g Carbs
38g Protein
Nutrition Facts
Servings Per Recipe 5
Calories 807
% Daily Value *
Total Fat 12g 16%
Saturated Fat 2g 10%
Cholesterol 59mg 20%
Sodium 3154mg 137%
Total Carbohydrate 138g 50%
Dietary Fiber 5g 17%
Total Sugars 26g
Protein 38g 75%
Vitamin C 340mg 378%
Calcium 99mg 8%
Iron 5mg 28%
Potassium 937mg 20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.