Chinese-Style Chicken with Snow Peas

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Marinade : 1 h Preparation : 10 min Cooking : 15 min
590 calories/serving

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Ingredients

1 1/2 chicken breasts, boneless, skinless, cut into 1x5 cm strips 460 g
3 cups snow peas 280 g
2 green peppers, cut into thin strips 300 g
2 onions, coarsely chopped 400 g
2 cloves garlic, minced or pressed
3 tbsp sherry [optional] 45 mL
2 tbsp cornstarch 16 g
3 tbsp soy sauce 45 mL
2 tsp sugar 8 g
4 slices gingerroot, cut into thin slices 6 g
3 tbsp canola oil 45 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 cup basmati rice 180 g

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the vegetables warm while the meat cooks.

Method

  1. Slice the chicken breast into strips ½ to 1 cm wide and about 5 cm long. Mix with the soy sauce, sherry (optional), cornstarch, sugar, and 2-3 slices of ginger. Chill for at least an hour in the refrigerator.
  2. Preheat the oven to the lowest setting.
  3. Prepare the vegetables. Coarsely chop the onion, thinly slice the pepper, and mince or press the garlic. Keep the snow peas whole. Cut 2-3 more slices of ginger.
  4. Heat ½ to 1 tablespoon of oil in a frying-pan or wok. Add the garlic, onion, and bell pepper, cook 2-3 min until they start to soften, then set aside on the warmed serving plate in the oven.
  5. Turn up the heat and add ½ to 1 tablespoon of oil. First add some salt, then immediately add the snow peas. Stir constantly for 2-3 min since they cook very quickly (the colour should stay dark green). Put the snow peas on the plate with the other vegetables. Keep the plate warm.
  6. In the same wok, add the remaining oil and the marinated chicken. Reserve the remaining marinade. Stir constantly over medium heat 7-8 min until the meat is almost cooked. Then put the vegetables back into the wok, add the new slices of ginger plus the reserved marinade. Cook another 2 min. Add salt and pepper to taste then serve.
  7. Meanwhile, cook the rice
  8. Serve the sauté with the rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (510 g)

Amount

% Daily Value

Calories

590

Fat

16 g

25 %

Saturated 1.9 g
+ Trans 0.2 g

11 %

Cholesterol

80 mg

Sodium

230 mg

10 %

Carbohydrate

66 g

22 %

Fibre

5 g

21 %

Sugars

10 g

Net Carbs

61 g

Protein

42 g

Vitamin A

16 %

Vitamin C

166 %

Calcium

9 %

Iron

26 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Fibre, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Source of  :
Calcium, Copper
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 3
Meat and Alternatives 4
Fats 2
Other Foods 0
More info
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  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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