Chinese food is one ethnic food I have probably never had in “traditional” form. Or at least I don’t think so. Maybe a little bit in Singapore, actually. But anyways, my main exposure to Chinese food (or should I say “Chinese food”) has been in the way of take-out. I usually opt for egg foo yung while Mr. Prevention has historically favored lemon chicken, orange chicken, or some other deep-friend chicken dish.
I hedged my bets and figured this recipe would suit his preferences just fine.
I bulked up the nutrition of this meal and shaved off some calories by adding vegetables and lots of them. And not only broccoli, but snap peas, too. A take-out meal at home for 8 grams of fat? If that’s not impressive, then I don’t know what is.
As with any dish containing soy sauce, it’s hard to control the sodium. With this plentiful portion, I do feel the 778 milligrams of sodium in this dish was more than worth it. Sure, that number seems steep, but I can say with near certainty that most ANY meal out (especially Chinese take-out) will exceed that total by…quite a bit.
Who needs take-out when you have a wok? 😉
1 1/2 tsp toasted sesame oil
1 large egg white
1/4 cup + 1 Tbsp low-sodium soy sauce
1/2 cup cornstarch, divided
1 1/4 lb boneless skinless chicken breast, trimmed and cut into 1 1/2-inch pieces
1 1/3 cup chicken broth
1 1/2 tsp Chinese chile-garlic sauce
3 Tbsp sugar
1 1/2 Tbsp olive oil
2 Tbsp fresh ginger root, grated
2 large garlic cloves, minced
4 green onions, thinly sliced
2 heads broccoli, cut into florets (about 4 cups)
2 cups snap or snow peas
1 1/4 cup dry brown rice, cooked according to package directions
Cook rice according to package directions.
In a medium bowl, whisk together the sesame oil, egg white, 1 tablespoon soy sauce, and 1/4 cup + 3 Tbsp cornstarch. Add chicken and toss to coat. Let stand at room temperature for 20 minutes.
Meanwhile, in a small bowl, whisk together chicken broth, chile-garlic sauce, sugar, remaining 1/4 cup soy sauce, and 2 tablespoons cornstarch.
Heat oil in a large saute pan over medium-high heat and add the ginger and garlic. Cook until fragrant, about 30 seconds. Add the chicken to the pan and saute 4 minutes. Add the broccoli and peas. Saute an additional 2-3 minutes.
Whisk the broth mixture, then add it to the pan. Cook about 5 minutes, or until the sauce is thick and glossy, and the vegetables have softened. Serve with green onions as a garnish. Yield: 5 servings (about 3/4 cup rice served with 1 1/3 cups chicken/vegetable mixture).
Nutrition Information (per serving): 471 calories; 8 g. fat; 55 mg. cholesterol; 778 mg. sodium; 40.5 g. carbohydrate; 4 g. fiber; 35 g. protein
Result: This was a hit! Simple to make and ready in about 40 minutes — the rice is what slows down the meal, not the chicken. Of course, if you opt for quick-cooking rice, I would place this meal closer to 30 minutes. Take-out at home? Can’t beat it![/print_this]
After a near 7-hour trek (grrr traffic….grr) after class yesterday, I am in Chicago! I’m not sure what’s on the agenda for the day, but certainly a workout, some lesson planning, shopping, and catching up with friends & family 😀
Question: What’s your favorite thing to order from Chinese take-out?