Cơm tấm với gà nướng
Bữa trưa • Việt Nam
How to Make Broken Rice with Grilled Chicken (Traditional & Healthy Version)
Broken Rice with Grilled Chicken, known as 'Cơm Tấm Gà Nướng' in Vietnam, is a beloved lunch dish that reflects the resourcefulness and rich culinary heritage of Vietnamese cuisine. Originally popularized in southern Vietnam, especially Ho Chi Minh City, broken rice was once considered a humble ingredient, made from fractured rice grains left after milling. Today, it has evolved into a signature street food, cherished for its unique texture and comforting flavor. The grilled chicken is marinated with classic Vietnamese spices, delivering a savory, aromatic taste that pairs perfectly with the slightly chewy rice. This healthy version of Cơm Tấm Gà Nướng is crafted for international food enthusiasts who value both authenticity and wellness. The recipe uses lean, skinless chicken breast and minimal oil, making it suitable for calorie-conscious eaters. Accompanied by fresh herbs and crisp vegetables, this dish offers a balance of protein, fiber, and essential nutrients. The harmonious blend of grilled chicken, broken rice, and vibrant garnishes creates a satisfying meal that captures the essence of Vietnamese lunch traditions. Whether you're seeking a nutritious lunch or a cultural culinary experience, Broken Rice with Grilled Chicken is an excellent choice.
Ingredients(for 1 plate with 1 cup broken rice and 1 grilled chicken breast)
- 2 cups Broken rice (Cơm Tấm)
- 2 pieces (about 250g) Skinless chicken breast (Gà không da)
- 2 tablespoons Soy sauce (Nước tương)
- 2 cloves, minced Garlic (Tỏi)
- 1 tablespoon Honey (Mật ong)
- 1 tablespoon Lime juice (Nước chanh)
- 1 teaspoon Vegetable oil (Dầu thực vật)
- 1 small, sliced Cucumber (Dưa leo)
- 1 small, julienned Carrot (Cà rốt)
- 2 tablespoons, chopped Fresh cilantro (Ngò)
- 1/2 teaspoon Ground black pepper (Tiêu)
Instructions
- 1
Rinse the broken rice thoroughly and cook it in a rice cooker or pot with 2.5 cups water until tender and fluffy.
15 minutes
Do not overcook; broken rice has a slightly chewy texture.
- 2
In a bowl, mix soy sauce, minced garlic, honey, lime juice, oil, and ground black pepper to create a marinade.
3 minutes
Adjust marinade ingredients for desired sweetness or tang.
- 3
Place chicken breasts in the marinade, coat well, and let sit for at least 10 minutes.
10 minutes
For deeper flavor, marinate longer if time allows.
- 4
Grill or pan-sear the marinated chicken breasts over medium heat for 6-7 minutes per side, until fully cooked and lightly charred.
14 minutes
Cover the pan to keep chicken juicy.
Why This Dish is Healthy
Broken Rice with Grilled Chicken is a healthy choice due to its use of lean proteins, whole grains, and fresh vegetables. The recipe avoids excess oils and sugars, making it low in saturated fat and refined carbs. It's ideal for calorie-conscious eaters and those seeking balanced nutrition in a delicious, authentic Vietnamese lunch. The inclusion of herbs and citrus enhances digestion and supports immune health.
This dish provides lean protein from chicken breast, complex carbohydrates from broken rice, and fiber from fresh vegetables. The marinade includes antioxidant-rich garlic and honey. Cilantro adds vitamin K and antioxidants, while lime juice supplies vitamin C. The absence of skin and minimal oil usage keeps the fat content low, making it suitable for calorie tracking and heart health. The combination of protein, fiber, and vitamins makes Broken Rice with Grilled Chicken a balanced, nutritious meal.
Pro Tips
- 💡Tip 1: Marinate chicken overnight for deeper flavor.
- 💡Tip 2: Use broken rice for authentic texture and taste.
- 💡Tip 3: Serve with a small bowl of Vietnamese dipping sauce for extra zest.
Storage & Serving
Store leftover rice and chicken separately in airtight containers in the refrigerator for up to 2 days. Reheat rice and chicken gently to preserve texture. Fresh vegetables and herbs are best consumed immediately.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 520.0 kcal |
