JUST 3 Main Ingredients! 66g Protein Savory Chicken Rice & Soup Recipe

Welcome back to the channel! Today, I’m excited to share a recipe perfect for anyone looking for a delicious, healthy, and satisfying meal straight from Japan. We’re making a “Low-Calorie, High-Protein Savory Umami Chicken and Soup” combo.

This dish features tender Negi Shio (Green Onion & Salt) Chicken, flavorful rice using the pan drippings, and a simple, comforting soup. It’s packed with umami, high in protein, and relatively low in calories – perfect for a post-workout meal or a light yet fulfilling dinner.

Let’s get cooking! Here’s what you’ll need and how to make it.

Yields: 1 serving
Prep time: 10 minutes
Cook time: 15 minutes

Ingredients

(Note: “Shantung” is a popular Japanese brand of Chinese-style soup stock base, often pasty or granulated. You can substitute with chicken bouillon powder/granules or a concentrated chicken stock if unavailable.)

– Soaji Shantung (Stock Powder with Meat and Vegetable Extract) https://amzn.to/3LRsFW6

For the Negi Shio Chicken:

• Chicken Tenderloin (or Breast): 200g (approx. 7 oz), tendon removed

• Sake: 1 tsp

• Salt: 1 pinch (for marinating) + 2 pinches (for sauce)

• Potato Starch (Katakuriko) or Corn Starch: 1 tbsp

• Sesame Oil: 1 tsp

• Minced Green Onion (Scallion), white and green parts: 3 tbsp

• Sauce Mix:

  • Water: 1 tbsp

  • Chinese Soup Stock Base (like Shantung or chicken bouillon powder): 1/2 tsp

  • Black Pepper: 2 pinches

  • MSG (Optional): A small dash

For the Savory Rice:

• Cooked Rice: 100g (approx. 3.5 oz)

• Oyster Sauce: 1 tsp

• (Uses leftover oil/sauce from the chicken pan)

For the Simple Soup:

• Sesame Oil: 1/2 tsp

• Chicken Tenderloin (or Breast), finely chopped: 30g (approx. 1 oz)

• Green Onion (Scallion), sliced or chopped: A small amount for garnish/flavor

• Water: 170ml (approx. 3/4 US cup)

• Soy Sauce: 1 tbsp

• Chinese Soup Stock Base (like Shantung or chicken bouillon powder): 1/3 tsp

• Salt: 1 pinch (or to taste)

• Black Pepper: 1 pinch (or to taste)

Instructions

Make the Negi Shio Chicken (Steps 1-4):

1. Prep the Chicken: Remove the tough tendon from the chicken tenderloins. Cut the chicken into bite-sized pieces. In a small bowl, add the chicken, sake (1 tsp), and a pinch of salt. Massage gently to combine. Lightly coat the chicken pieces with potato starch (1 tbsp).

2. Cook the Chicken: Heat sesame oil (1 tsp) in a frying pan over medium-high heat. Add the chicken pieces and cook, turning occasionally, until golden brown, cooked through, and crispy on the outside.

3. Make the Sauce & Combine: In a separate small bowl, whisk together the sauce ingredients: water (1 tbsp), Chinese soup stock base (1/2 tsp), salt (2 pinches), black pepper (2 pinches), and MSG (if using). Once the chicken is cooked, add the minced green onion (3 tbsp) and the prepared sauce mixture to the pan.

4. Finish the Chicken: Stir-fry everything together quickly until the liquid has mostly evaporated and the sauce coats the chicken nicely. Taste and add more salt and pepper if needed. Remove the chicken from the pan and set aside.

Make the Savory Rice (Step 5):

1. Stir-fry the Rice: Don’t clean the frying pan! Add the cooked rice (100g) and oyster sauce (1 tsp) to the pan with the remaining flavorful oil and bits from the chicken. Stir-fry briefly over medium heat until the rice is heated through and evenly coated.

Make the Simple Soup (Step 6):

1. Cook the Soup: In a small saucepan, heat sesame oil (1/2 tsp) over medium heat. Add the finely chopped chicken (30g) and a little green onion and sauté briefly until the chicken changes color. Add water (170ml or approx. 3/4 cup) and bring to a boil. Skim off any scum if necessary. Stir in the soy sauce (1 tbsp), Chinese soup stock base (1/2 tsp), a pinch of salt, and a pinch of pepper. Simmer for a minute or two. Taste and adjust seasoning with more salt and pepper if desired.

Assemble & Serve:

1. Serve the Negi Shio Chicken alongside the savory rice. Pour the hot soup into a small bowl. Garnish the soup with a little extra green onion if you like. Enjoy your healthy and delicious Japanese meal!

I hope you enjoy this Savory Umami Chicken and Soup! It’s a simple yet incredibly flavorful dish that showcases some wonderful Japanese tastes.

Don’t forget to watch the video for a visual guide! Let me know in the comments if you try it out. Happy cooking!