⏱ 60 min total

Asian Poached Chicken & Rice

Name: Asian Poached Chicken & Rice
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ cup White rice; ½ tbsp Ginger root; 1 clove Garlic; ¼ tsp Black peppercorns; ¼ tbsp Tamari soy sauce; 1 thigh, bone removed Chicken thigh; ¼ dash Salt; ¾ tbsp Sesame oil; ¼ cup, chopped Scallions; ½ head Bok choy

Per 1 serving · 607 g · 10 ingredients

Calories

540

27%
of a 2,000 cal day

Protein
26g
19% of calories
Carbs
50g
37% of calories
Fat
27g
44% of calories

Portion

At a glance

One serving of Asian Poached Chicken & Rice (607 g) has 540 calories, with 26 g of protein, 50 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (53% DV), dietary fiber (21% DV) and Vitamin A (108% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 28%, 29% and 31% of the daily value.

Per 100 g

89cal

low energy density

Protein per 100 cal

4.9g

Net carbs

45g

carbs minus fiber

Fiber

5.8g

5.8 g sugar

High in

20%+ of the daily value

Protein53%
Dietary fiber21%
Vitamin A108%
Vitamin C216%
Vitamin K206%
Thiamine40%

Good source of

10–19% of the daily value

Choline14%

Watch

20%+ of the daily value

Sodium28%
Saturated fat29%
Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 40 min

1
Cook the rice according to package instructions. Grate half of the ginger and slice the remaining ginger.
2
In a large pan, combine the sliced ginger, garlic, peppercorns, and half of the soy sauce with the chicken thighs. Add enough water to cover, season with salt, bring to a boil, then reduce to a low simmer. Cover and poach for 30 minutes.
3
In a separate pan, heat the sesame oil and add the chopped scallions. Soften for 1 minute, then remove from heat and stir in the grated ginger and remaining soy sauce to create a relish.
4
Once the chicken is cooked through to 165°F, remove it from the pan. Add the halved pak choi to the poaching liquid and cook for 3-4 minutes. Strain the poaching liquid to remove the ginger, garlic, and peppercorns, reserving the liquid.
5
Tear the chicken meat into thick pieces. Serve in bowls with rice, pak choi, a ladle of hot chicken broth, and the scallion relish.

Vitamins & minerals

Amounts for 1 serving (607 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	971 μg	108%
Vitamin C	195 mg	216%
Vitamin D	0.1 μg	1%
Vitamin E	1 mg	6%
Vitamin K	247 μg	206%
Thiamine	0.5 mg	40%
Riboflavin (B2)	0.4 mg	33%
Niacin	9 mg	55%
Vitamin B6	1 mg	93%
Folate (B9)	404 μg	101%
Vitamin B12	1 μg	25%
Pantothenic acid	1 mg	21%
Choline	77 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	488 mg	49%
Iron	7 mg	84%
Potassium	1,413 mg	30%
Magnesium	118 mg	28%
Phosphorus	378 mg	54%
Zinc	3 mg	24%
Copper	0.2 mg	27%
Manganese	1 mg	55%
Selenium	27 μg	50%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	4 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	11,410 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	8 g	—
Proline	1 g	—
Retinol	22 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	3 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 540 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

103min
Walking (3.5 mph)
65min
Cycling (moderate)
45min
Running (6 mph)
76min
Swimming laps

Common questions

How many calories are in Asian Poached Chicken & Rice?

One serving of Asian Poached Chicken & Rice (1 serving) has 540 calories, which works out to 89 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Asian Poached Chicken & Rice high in protein?

It provides a solid 26 g of protein per serving (53% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asian Poached Chicken & Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 37% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asian Poached Chicken & Rice?

647 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asian Poached Chicken & Rice?

5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (607 g)

Calories540

% Daily Value*

Total fat 27g	35%
Saturated fat 5.9g	29%
Trans fat 0.1g
Cholesterol 92mg	31%
Sodium 647mg	28%
Total carbohydrate 50g	18%
Dietary fiber 5.8g	21%
Total sugars 5.8g
Protein 26g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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