Spicy Stir-Fried Chicken and Shredded Brussels Bowls

• 分量: 2 Servings

材料

1 teaspoon grapeseed or canola oil

½ pound 93% ground chicken

3 tablespoons reduced-sodium soy sauce

¼ teaspoon crushed red pepper flakes

½ small onion, chopped

2 garlic cloves, minced

½ teaspoon grated fresh ginger

3 cups (7 ounces) shredded Brussels sprouts

½ cup shredded carrots

¼ cup sliced red bell pepper

2 ounces sliced shiitake mushrooms

½2 tablespoon Shaoxing (Chinese rice wine), mirin, or dry sherry

1 teaspoon toasted sesame oil

1 medium scallion, sliced, for garnish

手順

In a large nonstick skillet or wok, heat ½ teaspoon of the grapeseed oil over high heat. When the pan is hot and almost smoking, add the chicken, ½ tablespoon of the soy sauce, and the pepper flakes and brown the chicken, using a wooden spoon to break it into small pieces as it cooks, 3 to 4 minutes. Add the onion, garlic, and ginger and cook, stirring, until softened, 2 to 3 minutes. Transfer to a medium bowl.

To the pan, add the remaining ½ teaspoon grapeseed oil, the Brussels sprouts, and carrots. Cook, stirring, until browned, about 5 minutes. Add the bell pepper and mushrooms. Pour in the remaining 2½/ tablespoons soy sauce, rice wine, and sesame oil. Cook, stirring occasionally, until the vegetables are crisp-tender, about 2 minutes. Return the chicken to the skillet, stir, and reheat for about 30 seconds. Remove the pan from the heat, garnish with the scallion, and divide between 2 bowls.

メモ

From Skinnytaste: One and Done pg. 29

Note: The trick to an stress-free stir-fry? Have all your ingredients prepped and ready before you start.

栄養

• サービングサイズ: 1 Serving
• カロリー: 318
• 脂肪総量: 14.5 g
• 飽和脂肪: 3.5 g
• コレステロール: 98 mg
• 炭水化物総量: 23 g
• 食物繊維: 7.5 g
• 糖質総量: 7 g
• タンパク質: 27 g