Braised Chicken
This chef-curated Braised Chicken offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 40g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 417 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Braised Chicken offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Braised Chicken to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Braised Chicken, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- Ingredients:
- 9 oz (250g) chicken boned and thighs
- 1/4 tsp. salt, or to taste
- 1 medium Chinese yam or potato, about 5 oz (150g),
- parboiled
- 1 tbsp sugar
- 2 cups (500ml) vegetable oil for deep-frying
- 1 tbsp cornstarch (cornflour), dissolved in 1 tbsp water
- 1 tbsp rice wine
- 1 cup (200ml) high stock
- 3 tbsp soy sauce
- 2 tsp. sesame oil
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Wash the chicken and chop into 1 1/2 inch (4cm ) piecesStep 2: Technique & Execution
Peel the yam or potatoes and roll-cut diagonally into 1 1/2 inch (4 cm ) pieces. 2Step 3: Technique & Execution
Heat the oil in a wok to 375oF (190oC), or until a piece of scallion green or ginger sizzles noisily and browns quickly when tossed into the oilStep 4: Technique & Execution
Add the chicken and deep-fry to turn of colourStep 5: Technique & Execution
Remove the chicken and add the rice wineStep 6: Technique & Execution
Simmer over medium heat for 20 minutesChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 417 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 40g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 31g | Complex, slow-digesting dietary fiber |
| Fat | 17g | Wholesome dietary lipids for micronutrient absorption |
Braised Chicken
This chef-curated Braised Chicken offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Chicken breast | Turkey breast or extra-firm tofu (1:1 ratio) |
| Dino kale/greens | Baby spinach or Swiss chard (cooks faster, add at the end) |
Instructions
Technique & Execution: Wash the chicken and chop into 1 1/2 inch (4cm ) pieces
Technique & Execution: Peel the yam or potatoes and roll-cut diagonally into 1 1/2 inch (4 cm ) pieces. 2
Technique & Execution: Heat the oil in a wok to 375oF (190oC), or until a piece of scallion green or ginger sizzles noisily and browns quickly when tossed into the oil
Technique & Execution: Add the chicken and deep-fry to turn of colour
Technique & Execution: Remove the chicken and add the rice wine
Technique & Execution: Simmer over medium heat for 20 minutes
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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