Chop Suey - Chicken Stir Fry

• 分量: 2 servings
• 総時間: 14 minutes

材料

180g (6oz ) chicken breast (, thinly sliced)

1/2 tsp baking soda / bi-carb (optional, Note 1)

1 tbsp cornflour / corn starch

1 1/2 tbsp light soy sauce (, or all purpose soy, Note 3)

1 tbsp Oyster Sauce (Note 4)

1 tbsp Chinese Cooking Wine (OR Mirin, Note 5)

1/2 tsp sesame oil (optional)

Dash of white pepper (or black)

3/4 cup (185 ml) water

1 1/2 tbsp vegetable oil (or other cooking oil)

2 garlic cloves (, finely chopped)

1/2 onion (, sliced, white, brown, yellow)

5 - 6 stems choy sum (or other Asian greens)

1 medium carrot

1/2 cup sliced mushrooms (shiitake is authentic, but any will do)

1 cup bean sprouts

手順

"Velvet" Chicken (optional, Note 1)

Place chicken in a bowl, sprinkle over baking soda. Use your fingers to mix then set aside for 20 minutes, no longer than 30 minutes (can get too tender). Rinse well, pat excess water with paper towels, set aside (see video).

Prep Ingredients:

Sauce: Place cornflour and soy sauce in a bowl. Mix until lump free. Then add remaining Sauce ingredients and stir.

Chop choy sum: Trim end off choy sum. Then cut into 7cm (3") pieces. Separate stems from leaves.

Chop carrot - Peel then cut into 3cm (1.3") pieces. Then slice the pieces thinly.

Stir Fry:

Heat oil in a wok or skillet over high heat. Add garlic, stir quickly, then add onion, Cook for 1 minute, moving constantly, until onion is starting to wilt.

Add chicken, cook for 1 minute until the surface changes from pink to white.

Add choy sum stems, carrot and mushrooms. Stir fry for 1 minute.

Add choy sum leaves, bean sprouts and Sauce. Stir fry for 1 to 2 minutes until the Sauce thickens to a thick syrup consistency. Vegetables should still be tender/crisp, not soggy and soft.

Serve immediately with rice (for low carb, low cal option, try Cauliflower Rice!)

栄養

• サービングサイズ: 618 g
• カロリー: 298 kcal
• 脂肪総量: 14 g
• 飽和脂肪: 9 g
• コレステロール: 57 mg
• ナトリウム: 1112 mg
• 炭水化物総量: 18 g
• 食物繊維: 4 g
• 糖質総量: 5 g
• タンパク質: 25 g