Courgette Stir-fry with Chicken

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 35 minutes

材料

12 ounces boneless skinless chicken thighs (or chicken breast; sliced into small strips)

1 tablespoon water

1 teaspoon cornstarch

1 teaspoon oil (any neutral oil, such as vegetable or canola oil)

1 teaspoon oyster sauce

1 1/2 pounds courgette (sliced in half lengthwise, then sliced on a sharp angle into thin strips)

1 teaspoon salt

1/2 cup water (or low sodium chicken stock)

1 tablespoon oyster sauce

2 teaspoons cornstarch

1 teaspoon light soy sauce

1/4 teaspoon sugar

1/4 teaspoon ground white pepper

1/4 teaspoon sesame oil

2 tablespoons oil (any neutral oil, such as vegetable or canola oil)

2 cloves garlic (chopped)

1 tablespoon Shaoxing wine

手順

In a small bowl, add the sliced chicken, water, cornstarch, oil, and oyster sauce. Mix until the chicken has absorbed all the marinade ingredients. Set aside to marinate at room temperature for about 20-30 minutes.

Add the courgette slices to a large bowl, and toss with the salt. Let stand for 20-30 minutes.

Meanwhile, make the sauce mixture. In a liquid measuring cup or medium bowl, combine the water (or chicken stock), oyster sauce, cornstarch, light soy sauce, sugar, white pepper, and sesame oil.

Rinse the courgette to remove the salt. Then gently squeeze the excess liquid out of the courgette , and set it aside.

Now you’re ready to cook! Heat your wok over high heat until it just starts to smoke, and add 1 tablespoon of the oil. Add the chicken in one layer, and allow it to sear undisturbed for 15-20 seconds. Then stir-fry until the chicken turns opaque. Remove from the wok to a plate/bowl and set aside.

To the wok, add the remaining tablespoon of oil, along with the garlic. Cook for 15 seconds, and then add the Shaoxing wine to deglaze the wok. Then add the courgette, and stir-fry for 15 seconds.

Mix your sauce mixture to ensure the cornstarch is fully incorporated. Add it to the wok, and bring to a simmer. As it simmers, you’ll see the sauce thicken into a gravy-like consistency.

Add the chicken back to the wok, and stir-fry for another 30 seconds. The sauce should be coating the vegetables and chicken, and the courgette should be crisp-tender. Serve immediately over steamed rice!

メモ

Can substitute courgette with cucumber (but in larger pieces if wanted)

栄養

• カロリー: 221 kcal
• 脂肪総量: 12 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 9 g
• トランス脂肪: 0.05 g
• コレステロール: 81 mg
• ナトリウム: 920 mg
• 炭水化物総量: 8 g
• 食物繊維: 2 g
• 糖質総量: 5 g
• タンパク質: 19 g