Jade Chicken: 6 Exclusive Healthy Nutrition

Jade Chicken is a delicacy originating in China, but it’s since become popular worldwide. The chicken is soaked in a mixture of ginger and green onion for at least three days and often five, and then it’s boiled with rock sugar and soy sauce.

After cooking, the chicken is chilled before being fried in sesame oil over very low heat for 12-14 minutes to give it crispy skin.

How To Make Jade Chicken?


  • 1 whole chicken
  • 75 grams ginger, thinly sliced
  • 1 green onion, finely chopped (include the root part)
  • 2 tablespoons rock sugar
  • 50 grams soy sauce
  • Salt and pepper to taste
  • Oil for frying (as needed)
Jade Chicken
Jade Chicken

Making Method

Step 1: Heat the oil in a wok or pan over a medium fire. When it is hot, add in the ginger, green onion, and rock sugar. Stir well.

Step 2: Add the soy sauce and chicken. Stir until the sugar has dissolved into the chicken liquid.

Step 3: Cover the wok and turn the fire down to low. Simmer for another 15 minutes. Do not boil.

Step 4: Take out the chicken and rinse it under cold water to remove excess sauce. Pat dry with paper towels and cut into pieces for serving.

Step 5: Add some oil to the wok or pan. Put the chicken pieces in, skin side down, and fry over low heat for about 12-14 minutes until crispy and golden brown on the outside. Serve.

Nutritional Information

Serving Size100g
Total fats13.8g
Saturated fats4.0g

6 Exclusive Healthy Nutrition of Jade Chicken

1. High in protein

Jade Chicken is rich in protein, making it a perfect option for those trying to build muscle.

2. A Low Fat Option

As Jade Chicken doesn’t contain any added oil, it is a great option for those who prefer to keep their intake of fat low.

Also, chicken is at the bottom of the food chain, so it’s less likely to contain any contaminants that may have accumulated in fish and other large sea animals.

3. Low in Sodium

Even though the soy sauce is used to flavor the dish, there’s still only 4 grams of sodium in 100g of chicken. Like pork and beef, Meats have more than double the amount of sodium at 10-14 grams per 100g.

4. Low in carbs

Jade Chicken is relatively low in carbs at 0.8g for every 100g. On average, meats contain about 6g carbs for every 100g.

5. A Low Cholesterol Option

While it’s low in fat, chicken has relatively high cholesterol than other lean meats like pork and beef, at around 90mg of cholesterol for every 100g. Most other lean meats contain much less – about 54mg of cholesterol for every 100g.

6. High in Iron

Chicken is one of the best sources of iron for vegetarians, and it’s highly bioavailable – about 20 percent better absorbed than the non-heme iron found in plants.

Have Any Side Effects Of Jade Chicken?

Jade Chicken is a very delicious dish that has been a Chinese delicacy for centuries. With so many benefits, there are few disadvantages.

Some people experience stomachache upon consuming this dish. It is probably due to the ginger used in the marinade or over-cooking the chicken’s flesh.

Is Jade Chicken Gluten-Free?

Yes, Jade Chicken is gluten-free. It is also vegetarian.

Can Kids Eat Jade Chicken?

Yes, younger children can consume Jade Chicken just as easily as adults can. However, there is a possibility of intestinal distress in such young children. It is recommended to check with your doctor before giving it to your kids, especially if they are very small.

How To Store Jade Chicken?

Jade Chicken should be kept in a dry, room temperature environment. Do not store it in the refrigerator in a cold atmosphere. Refrigerating this chicken would cause it to lose much of its flavor and taste.

How To Eat Jade Chicken?

Jade Chicken is best enjoyed as a main dish or as a side dish in many meals, including fried rice and noodles. It is also served with white rice for those serving vegetarians or who are on a low-fat diet. It can even be made into a soup.

Is Jade Chicken Healthy?

Yes, Jade Chicken is very healthy. Despite being fried, the fat content of this dish remains very low as there is no added oil in this dish. It also has very low carbs and calories and high protein content.

Bottom Line

Jade Chicken is a very delicious dish that everyone can enjoy. If you’re on a low-fat diet, it’s an ideal choice for you as there are little to no calories and fat in this dish.

However, make sure to check with your doctor first before giving it to young children as it may cause stomach discomfort.

Jade Chicken is not only for vegetarians. Even if you don’t eat meat, you can have this tasty dish because the chicken has very low cholesterol and sodium content compared to other meats.

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