Chicken Breast and Burdock Root Rice
[Slimming Recipe] How to Make Chicken Breast and Burdock Root Rice / Spring Greens Wild Chive Sauce
Burdock root is a great ally for weight management, boasting a low calorie count of just 72kcal per 100g. To maximize the benefits of wild chives (dal-rae), it’s best to consume them raw, which preserves all their valuable nutrients. This recipe features a simple yet flavorful wild chive sauce, perfect for enjoying fresh spring greens.
Rice Ingredients
- 1 cup white rice
- 1 cup barley
- 1/2 burdock root
- 100g chicken breast
- 1 Tbsp perilla oil (deulgireum)
Cooking Instructions
Step 1
First, prepare the rice. If you have concerns about digestion, consider using barley instead of brown rice for its rich dietary fiber content. Wash 1 cup of white rice and 1 cup of barley thoroughly. Let them soak in water for about 30 minutes. This soaking process helps to make the rice grains tender and fluffy when cooked.
Step 2
Now, let’s prepare the other ingredients. Peel the burdock root and slice it thinly into half-moon shapes. Dice the chicken breast into small pieces, similar in size to the burdock root. Wash the wild chives, pat them dry, and finely chop them. If you notice the burdock root browning after slicing, you can prevent this by soaking it in water with a splash of vinegar. However, I’ll be using it immediately as the color change doesn’t bother me.
Step 3
We’ll begin stir-frying the ingredients for the rice in a pressure cooker. Once the pressure cooker is heated, add 1 tablespoon of perilla oil and stir-fry the diced chicken breast. Sprinkle in a pinch of ginger powder. This is a great tip to eliminate any gamey smell from the chicken, making it more palatable.
Step 4
Once the chicken breast is lightly browned on the surface, add the sliced burdock root and continue to stir-fry. When the burdock root is slightly tender, add the soaked barley and rice. Stir-fry everything over low heat to prevent burning. Continue stir-frying until most of the moisture has evaporated and the grains are slightly toasted. Once stir-fried, add water. If you prefer softer rice (jinbap), use the usual amount. For firmer rice (doenbap), use slightly less water. I’ll be using a bit less water than I normally would. Cooking in a pressure cooker will take approximately 20 to 25 minutes.
Step 5
While the rice is cooking, let’s make the wild chive sauce. I’ve kept the ingredients minimal, not just for dieting, but because I personally find simpler sauces tastier than those with many components. Combine 4 tablespoons of soy sauce, 2 tablespoons of plum extract, 1 tablespoon of toasted sesame seeds, and the chopped wild chives in a bowl. Mix everything well. If you’d like to enhance the flavor further, you can optionally add a small amount of sugar, corn syrup, sesame oil, fish sauce, or chili powder according to your preference. Once mixed, your delicious wild chive sauce is ready. Enjoy it by mixing it generously with your freshly cooked chicken breast and burdock root rice!
