Moo Goo Gai Pan

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 45 minutes

材料

1 pound of boneless skinless chicken breasts, thinly sliced

1 large egg white

2 tablespoons + 1 teaspoon of cornstarch (divided use)

1 tablespoon vegetable oil (divided use)

2 teaspoons minced garlic

1 teaspoon minced ginger

2 cups of sliced mushrooms

1 cup of snow peas

1/2 cup of thinly sliced carrots

1 8-ounce can of sliced water chestnuts (drained)

1 8-ounce can of sliced bamboo shoots (drained)

3/4 cup chicken stock

1 1/2 teaspoons sugar

1 tablespoon soy sauce

1 1/2 teaspoons sesame oil

salt and pepper to taste

手順

In a medium bowl whisk together the egg white and 1 tablespoon of cornstarch. Add the chicken slices and toss to coat. Refrigerate for 30 minutes, then strain and discard any excess liquid.

In a large saucepan, heat 1 teaspoon of oil over medium high heat. Add the carrots and 1 tablespoon of water and cook 2-3 minutes, stirring constantly.

Add the mushrooms and cook for 3-4 minutes or until mushrooms are browned and tender.

Add the snow peas and cook 1-2 minutes more or until tender. Stir in the water chestnuts and bamboo shoots. Season the vegetables to taste with salt and pepper.

Remove the vegetables from the pan and place on a plate. Cover the plate with foil to keep warm.

Wipe out the pan with a paper towel. Heat the remaining 2 teaspoons of oil over medium high heat.

Add the the chicken to the pan and season with salt and pepper to taste. Cook, stirring occasionally, until chicken is cooked through, 3-4 minutes. Add the garlic and ginger and cook for 30 seconds more.

In a small bowl whisk together the chicken stock, sugar, soy sauce and sesame oil. Whisk in 1 tablespoon + 1 teaspoon of cornstarch.

Add the vegetables back to the pan and heat through, approximately 1 minute. Pour in the sauce and turn the high to heat. Bring the sauce to a boil and boil for approximately 1 minute or until sauce has just started to thicken, stirring occasionally.

Serve immediately, over rice if desired.

栄養

• カロリー: 308 kcal
• 脂肪総量: 10 g
• 飽和脂肪: 2 g
• コレステロール: 96 mg
• ナトリウム: 420 mg
• 炭水化物総量: 15 g
• 食物繊維: 2 g
• 糖質総量: 1 g
• タンパク質: 39 g