BRUSSELS SPROUTS AND CHICKEN STIR FRY
A delicious stir-fry, economical and quick to make. I like to serve this over soba noodles and rice would work as well. Don't let the length of the ingredients list put you off.
Provided by sugarpea
Categories One Dish Meal
Time 25m
Yield 2-3 serving(s)
Number Of Ingredients 18
Steps:
- Whisk egg white and 1 1/2 tsp cornstarch; add chicken and set aside for 10 minutes; boil Brussels sprouts in salted water for 2 1/2 minutes, or until just crisp-tender,drain and cool under cold water.
- In a small bowl combine soy sauce, sugar, vinegar, broth, remaining 1/2 tsp cornstarch, sesame oil and water; set aside.
- Heat oil in a wok; add drained chicken and stir-fry until opaque and just firm, about 1 minute; remove and set aside.
- Stir-fry shallot, garlic and gingerroot for 30 seconds; add red bell pepper and stir-fry for 2 minutes; add the scallions and the Brussels sprouts and stir-fry 1 minute.
- Make a well in the center of the stir-fry mixture; whisk the soy sauce mixture and add to the well, whisking until it boils; stir into the vegetable mixture and simmer for 1 minute.
- Add the chicken, water chestnuts and salt and pepper and stir-fry until chicken is heated through, about 30 seconds.
Nutrition Facts : Calories 367.9, Fat 16.6, SaturatedFat 2.4, Cholesterol 49.3, Sodium 936.4, Carbohydrate 29.7, Fiber 5.2, Sugar 7.4, Protein 27.2
CHICKEN AND SPROUTS STIR FRY
This is an adaptation of a Weight Watchers Recipe that is great served with a scoop of fluffy white rice.
Provided by CaliforniaJan
Categories One Dish Meal
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a wok or large heat 1 1/2 tablespoons oil over high heat; add sprouts and cook, stirring quickly and frequently, until lightly browned and tender, 1 to 2 minutes. transfer sprouts to plate and keep warm.
- To same wok add remaining oil and heat for 30 seconds to 1 minute; add chicken, garlic, carrots and ginger and stir-fry for 2 minutes.
- Add scallions and continue stir-frying until chicken is tender and browned on all sides, 2 to 3 minutes longer.
- Add soy sauce (to taste) and honey and mix well; cook, stirring constantly for 1 minute longer.
- Top warm sprouts with chicken mixture.
Nutrition Facts : Calories 325.4, Fat 12.4, SaturatedFat 1.9, Cholesterol 90.8, Sodium 588.2, Carbohydrate 21.4, Fiber 2.3, Sugar 16.9, Protein 33
CHICKEN, KALE & SPROUT STIR-FRY
Brussels sprouts aren't just for Christmas- add them to a healthy noodle pot for extra nutrition and crunch
Provided by Lucy Netherton
Categories Main course
Time 30m
Number Of Ingredients 10
Steps:
- Cook the noodles following pack instructions, then drain and set aside. meanwhile, heat a large wok or frying pan and add the kale along with a good splash of water and cook for 1-2 mins until wilted, with a little bite remaining, then cool under running water to keep the colour.
- Add half the oil and cook the chicken strips until browned, then remove and set aside. Heat the remaining oil and fry the ginger, pepper and sprouts until softened a little. return the chicken and kale and add the noodles.
- Tip in the soy, rice wine and lime zest and juice along with enough water to create a sauce that clings to the ingredients. Serve immediately.
Nutrition Facts : Calories 390 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 45 grams carbohydrates, Sugar 6 grams sugar, Fiber 5 grams fiber, Protein 35 grams protein, Sodium 2.15 milligram of sodium
BRUSSELS SPROUT AND CHICKEN STIR-FRY
Categories Chicken Stir-Fry Quick & Easy Low Cal High Fiber Fall Brussels Sprout Gourmet
Yield Serves 6
Number Of Ingredients 17
Steps:
- In a bowl whisk together the egg white and 1 tablespoon of the cornstarch, add the chicken, and let the mixture stand for 10 minutes. In a large saucepan of boiling salted water cook the Brussels sprouts for 2 1/2 minutes, or until they are just crisp-tender, drain them in a colander, and refresh them under cold water.
- Heat a wok over moderately high heat and in it heat the peanut oil until it is hot but not smoking. Add the chicken, drained, stir-fry it for 45 seconds to 1 minute, or until it is opaque and just firm, and transfer it with a slotted spoon to a bowl. Heat the oil remaining in the wok until it is hot but not smoking and in it stir-fry the shallot, the garlic, and the gingerroot for 30 seconds. Add the bell pepper and stir-fry the mixture for 2 minutes. Add the scallions and the Brussels sprouts and stir-fry the mixture for 1 minute. In a small bowl whisk together the soy sauce, the sugar, the vinegar, the broth, the sesame oil, the remaining 1 teaspoon cornstarch, and the cold water, make a well in the center of the vegetables, and whisk the soy sauce mixture into the well. Bring the liquid to a boil, stir together the vegetable mixture to combine it well,and simmer it for 1 minute. Stir in the chicken and the water chestnuts, season the stir-fry with salt and pepper, and cook it for 30 seconds, or until the chicken is heated through.
STIR-FRIED CHICKEN WITH BEAN SPROUTS
A recipe I found in my collection of cuttings from magazines. I'm posting it here for safe-keeping to try later, since I need to get rid of all these piles of papers I've collected over the last year. A Shanghai preparation. Number of servings is just an estimate.
Provided by Galley Devil
Categories Chicken
Time 1h45m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Marinate chicken with cornflour, salt and pepper for one hour.
- Heat oil in a wok and fry chicken for two minutes.
- Drain oil from the wok and saute spring onions, ginger, red pepper and bean sprouts for 30 seconds.
- Add broth and chicken, and cook for two minutes.
Nutrition Facts : Calories 150.9, Fat 8.1, SaturatedFat 2.3, Cholesterol 37.5, Sodium 115.5, Carbohydrate 8.2, Fiber 1.6, Sugar 2.5, Protein 11.4
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CHICKEN AND BEAN SPROUTS STIR FRY - THE WOKS OF LIFE
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- For the chicken, mix 1 tablespoon of water with the strips of chicken until the water has been completely absorbed by the meat. Add the oil, soy sauce, and cornstarch, and mix until well combined. Set aside for 20 minutes.
- Next, wash the mung bean sprouts in a large bowl of cold water, leaving the bean sprouts in the water for two to three minutes so they are rehydrated. This step not only washes the sprouts but also allows them to absorb some of that cold water to regain their freshness and crunch. Transfer them to a colander, setting them over a bowl or the sink to let the excess water drain completely. The root portion of the bean sprout can be a bit stringy and unpleasant, and some folks do pinch it off--but a word of caution that it is a lot of work, so we usually settle for a good couple of rinses in cold water.
- Finally, prepare the other ingredients--namely the scallions, garlic, and mushrooms. Cooking this dish quickly is really important, so your bean sprouts don’t turn to mush. If you’re not great adding quick measurements of spices, oils, and sauces, it’s best if you have all of those ingredients prepped and measured in advance, in addition to the fresh ingredients.
- Heat your wok on high heat until it just starts to smoke, and spread 2 tablespoons of oil around the perimeter of the wok. Add the chicken, and use your spatula to spread the meat evenly across the wok. Sear for another 20 seconds (i.e., without mixing the chicken around), stir fry for another 20 seconds, and transfer the chicken to a bowl.
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