Chicken Chop Suey
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 336.5
- Total Fat: 9.0 g
- Cholesterol: 10.8 mg
- Sodium: 382.9 mg
- Total Carbs: 51.7 g
- Dietary Fiber: 6.6 g
- Protein: 12.7 g
View full nutritional breakdown of Chicken Chop Suey calories by ingredient
Introduction
This Chicken Chop Suey is very fresh and crunchy. Each Serving should have 3/4 a cup of rice This Chicken Chop Suey is very fresh and crunchy. Each Serving should have 3/4 a cup of riceNumber of Servings: 4
Ingredients
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Chicken Breast, no skin, 1 breast
Scallions, raw, 1 cup, chopped
*Canola Oil, 2 tbsp
Green Peppers (bell peppers), .75 cup, strips
Onions, raw, 1 medium (2-1/2" dia)
*Bean sprouts, 2 cup
Zucchini, 1 cup, sliced
Celery, raw, 1 cup, diced
Mushrooms, fresh, 1 cup, pieces or slices
*Bok Choy, raw-shreaded, 1 cup
White Wine, 2 fl oz
Chicken Broth, 3 fl oz
Cornstarch, .125 cup
*Brown Rice, long grain, 3 cups cooked
Garlic, 3 tsp
*Soy Sauce, 3 tsp
Directions
Take 1 chicken breast and cut it into thin strips. Put into w bowl to marinate with 1 tsp soy sauce. Add half the scallions. Add the garlic. Stir all ingredients together and set aside
Cut your onions into strips
Cut all the rest of the vegetable into 1/2" pieces. Have everything cut and ready to go.
Mix cornstarch, Chicken broth and white wine in a cup and stir together - set aside
If you have a wok then heat it on high. Otherwise heat a large skillet on high heat. When the pan is very hot add 1 tbsp oil and add your onions and celery. Cook while stirring until you get a bit of color on the veggies but do NOT cook them tender you want them crunchy. Add the bell pepper, zucchini, bok choy. Sir fry for about a minute stiring while cooking. Empty the veggies into a bowl and set aside while you cook the chicken and the remainder of the ingredients.
Add 1 tbsp to the wok add the chicken mixture from the bowl. Cook while stirring until the chicken is cooked (just a couple of minutes) add the mushrooms and cook while stirring for about a minute, add the bean sprouts. Cook approx 1 minute while stirring. Add the cornstarch mixture stirring. This will thicken and make the gravy. If it gets too thick add a bit more chicken broth or water to thin it. Once the gray is made then add the rest of the vegetables back in from the bowl and mix everything together. Serve with 3/4 cup of rice.
Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user LORENEONOAHU.
Cut your onions into strips
Cut all the rest of the vegetable into 1/2" pieces. Have everything cut and ready to go.
Mix cornstarch, Chicken broth and white wine in a cup and stir together - set aside
If you have a wok then heat it on high. Otherwise heat a large skillet on high heat. When the pan is very hot add 1 tbsp oil and add your onions and celery. Cook while stirring until you get a bit of color on the veggies but do NOT cook them tender you want them crunchy. Add the bell pepper, zucchini, bok choy. Sir fry for about a minute stiring while cooking. Empty the veggies into a bowl and set aside while you cook the chicken and the remainder of the ingredients.
Add 1 tbsp to the wok add the chicken mixture from the bowl. Cook while stirring until the chicken is cooked (just a couple of minutes) add the mushrooms and cook while stirring for about a minute, add the bean sprouts. Cook approx 1 minute while stirring. Add the cornstarch mixture stirring. This will thicken and make the gravy. If it gets too thick add a bit more chicken broth or water to thin it. Once the gray is made then add the rest of the vegetables back in from the bowl and mix everything together. Serve with 3/4 cup of rice.
Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user LORENEONOAHU.
Member Ratings For This Recipe
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