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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 228.3
  • Total Fat: 3.0 g
  • Cholesterol: 58.4 mg
  • Sodium: 397.9 mg
  • Total Carbs: 21.6 g
  • Dietary Fiber: 3.3 g
  • Protein: 28.8 g

View full nutritional breakdown of Simple Chinese chicken and vegetables calories by ingredient
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Simple Chinese chicken and vegetables

Submitted by: RACKMYBRAINS

Introduction

Asian-inspired, very mild lunch or dinner recipe. Can be served over rice if desired. Asian-inspired, very mild lunch or dinner recipe. Can be served over rice if desired.
Number of Servings: 6

Ingredients

    Chicken stock, home-prepared, 3 cups
    Chicken Breast, no skin, 20 ounces
    Cornstarch, 3 tbsp
    Soy Sauce, 0.65 tbsp
    Apple juice, unsweetened, 2 fl oz
    Ginger, ground, 1 tbsp
    Garlic, 2 tsp
    Onions, raw, 1.5 cup, chopped
    Celery, raw, 1 cup, diced
    Bok Choy, chopped, 1.5 cup
    Cabbage, raw, 0.5 cup, shredded
    Peas, frozen, 1 cup
    Bean sprouts, 1 cup
    Green Peppers (bell peppers), 1 cup, strips
    Mushrooms, fresh, 0.5 cup, pieces or slices
    Water chestnuts (water chestnuts), 0.65 cup slices
    Bamboo shoots, cooked, 0.5 cup (1/2" slices)
    Pineapple, fresh, 0.35 cup, diced

Tips

This is fairly high in potassium and not too bad on sodium. Use a low-salt soy sauce if sodium is an issue.


Directions

Cut chicken into thin strips or 2-inch chunks. Cook chicken and set aside. You want your chicken to be cooked thoroughly but still moist and juicy - not browned.

Wash and prepare vegetables: chop onions into large chunks, celery into large big-bite-sized pieces, and bok choy into large 2-inch pieces. Shred cabbage, slice bell peppers into large long strips, and slice your mushrooms, water chestnuts, bamboo shoots, and pineapple.

Mix cornstarch with a quarter cup of chicken stock, add in soy sauce, apple juice, gigner and garlic. Set aside for now.

Bring 2 cups chicken stock to a soft boil, Add in your chopped onions, celery, and the stems of the bok choy (not the leafy parts yet). Cook over moderate-high heat until vegetables are partially cooked. Add shredded cabbage, pea pods, bell pepper, and mushrooms. Continue cooking and stirring well. Stir in your cornstarch mixture, into the vegetables, and add your bean sprouts, boy choy leaves, water chestnuts, bamboo shoots, and cooked chicken. Stir and cook as the sauce thickens up, and the chicken is heated.

If needed, thin the sauce with a little more of the chicken stock. If you want it thicker, add more cornstarch (mixed with a bit of chicken stock before adding, or it will clump).

Mix in pineapple as final step, cook 30 more seconds, and serve.

If desired, you can serve over rice (I like Jasmine rice, but this is fairly hearty with all the vegetables and it's not totally necessary to have rice).

Serving Size: makes 6 servings

Number of Servings: 6

Recipe submitted by SparkPeople user RACKMYBRAINS.






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