Stir-Fried Chicken and Asian Greens

recipe
Notes: Add chicken to stir-fried greens and you have a quick one-pan meal. Serve with hot cooked rice.

Yield:

Makes 3 or 4 servings

Recipe from

Nutritional Information

Calories 170
Caloriesfromfat 25 %
Protein 23 g
Fat 4.7 g
Satfat 0.7 g
Carbohydrate 6.1 g
Fiber 1.2 g
Sodium 402 mg
Cholesterol 49 mg

Ingredients

12 ounces boned, skinned chicken breast halves
2 tablespoons dry sherry
3/4 cup fat-skimmed chicken broth
1 tablespoon soy sauce
1 tablespoon cornstarch
1/4 teaspoon white pepper
1 pound bok choy, yao choy, or Chinese mustard greens
1 tablespoon vegetable oil
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
Salt

Preparation

1. Rinse chicken and pat dry. Cut crosswise into strips about 1/8 inch thick and 2 to 3 inches long. In a bowl, mix chicken with sherry. In another small bowl, mix broth, soy sauce, cornstarch, and white pepper.

2. Remove and discard any yellow, damaged, or tough leaves from 1 pound Asian greens. Trim off and discard tough stem ends. For tough stalks, remove any thick side stems attached to center stalk; discard center stalk and use stems. Rinse well.

For bok choy: Cut leaves and stalks diagonally or crosswise into 1/4-inch-thick slices; separate leaves from stalks.

For Chinese mustard or yao choy: Trim stalk ends, especially if fibrous (a white, woody center is an indication). If skin on stalks is tough, peel off and discard. Cut greens into 3-inch lengths, separating leaves and thin stems from thicker stems or stalks. If any pieces are thicker than 1/2 inch, cut to that thickness.

3. Set a 14- to 16-inch wok or 12-inch frying pan over high heat. When hot, stir in the thick stem pieces and 3 tablespoons water. Cover and cook until pieces are tender-crisp to bite, 2 to 3 minutes. Add the leaves and thin stems and stir until leaves are barely wilted, 1 to 2 minutes; pour mixture into a bowl.

4. Return pan to high heat. When it's hot and any liquid has evaporated, add oil, garlic, and ginger; stir until garlic begins to brown, about 30 seconds. Add chicken and stir until no longer pink in the center (cut to test), 2 to 3 minutes. Stir broth mixture and add to pan; stir until boiling. Return greens to pan and stir until hot. Add salt to taste and pour into a serving bowl.

Note:

May 2005
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