Heart-Healthy Sambal Chicken

Experience the perfect fusion of bold flavors and wholesome nutrition with our Heart-Healthy Sambal Chicken recipe. This dish combines tender, juicy chicken breasts marinated in a zesty mix of sambal oelek, lime juice, and ginger, then grilled to perfection and glazed with a touch of honey for a hint of sweetness. Paired with fluffy brown rice and sautéed bell peppers, it’s a vibrant, nutrient-packed meal designed to satisfy your palate while supporting your heart health. Topped with fresh cilantro and green onions, this recipe is low in sodium, packed with lean protein, and bursting with aromatic spices, making it an ideal choice for health-conscious food lovers. Perfect for a weeknight dinner or meal prep, this sambal chicken is an easy-to-make dish that doesn’t compromise on flavor or nutrition.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 4 pieces Boneless, skinless chicken breasts
• 2 tablespoons Low-sodium soy sauce
• 2 tablespoons Lime juice
• 3 tablespoons Sambal oelek
• 2 tablespoons Olive oil
• 3 cloves Minced garlic
• 1 tablespoon Grated ginger
• 1 teaspoon Honey
• 2 tablespoons Chopped cilantro
• 2 tablespoons Sliced green onions
• 1 large Bell pepper
• 2 cups Brown rice
• 4 cups Water

Directions

Step 1

Begin by preparing the chicken marinade. In a bowl, combine low-sodium soy sauce, lime juice, 2 tablespoons of sambal oelek, olive oil, minced garlic, and grated ginger.

Step 2

Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.

Step 3

While the chicken marinates, prepare the brown rice. Rinse the rice under cold water to remove excess starch. In a medium-sized pot, bring 4 cups of water to a boil, then add the rice. Reduce the heat to low, cover, and simmer for 30-35 minutes until the rice is cooked and the water is absorbed. Fluff with a fork and set aside.

Step 4

Prepare the bell pepper by slicing it into thin strips.

Step 5

Preheat a grill pan or non-stick skillet over medium-high heat. Remove the chicken from the marinade, letting excess drip off, and place it on the hot pan. Cook the chicken for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). If necessary, work in batches to avoid overcrowding the pan.

Step 6

In a small bowl, combine the remaining tablespoon of sambal oelek with honey. Brush this mixture over the chicken breasts during the last minute of cooking for a subtle glaze.

Step 7

Remove the chicken from the pan and let it rest for 5 minutes. During this time, add the bell pepper strips to the pan and sauté until slightly tender, about 3-4 minutes.

Step 8

Once rested, slice the chicken breasts and serve over a bed of brown rice with sautéed bell pepper on the side.

Step 9

Garnish with chopped cilantro and sliced green onions before serving to add freshness and a burst of color.

Nutrition Facts

Serving size	2460.6 grams (2460.6g)

Amount per serving	% Daily Value*
Calories	1986

Total Fat 57.30g	73%
Saturated Fat 12.30g	62%
Polyunsaturated Fat 2.80g
Cholesterol 592mg	197%
Sodium 2146mg	93%
Total Carbohydrate 123.40g	45%
Dietary Fiber 12.40g	44%
Total Sugars 15.50g
Protein 233.60g	467%

Vitamin D 7IU	35%
Calcium 238mg	18%
Iron 11mg	61%
Potassium 2654mg	56%

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

Source of Calories

Fat: 26.5%

Protein: 48.1%

Carbs: 25.4%