EatSmarter exclusive recipe

Stir-Fried Chicken

with Shiitake, Snow Peas and Bell Pepper
4.75
Average: 4.8 (8 votes)
(8 votes)
Stir-Fried Chicken

Stir-Fried Chicken - Great Asian-style dish for those who shy away from spicy food

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Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
175
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chicken meat is easily digestible due to its high protein content. Its structure is similar to that of human protein and can therefore be absorbed particularly well by our body and used for new cells, tissue, and antibodies.

A carbohydrate side dish is important for the balance of the meal. If you want to serve basmati rice with it, try using the whole grain variety: it contains considerably more vitamins, minerals, and fiber than the white grains.

1 serving contains
(Percentage of daily recommendation)
Calorie175 kcal(8 %)
Protein25 g(26 %)
Fat4 g(3 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E2 mg(17 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin16.2 mg(135 %)
Vitamin B₆0.7 mg(50 %)
Folate25 μg(8 %)
Pantothenic acid1.2 mg(20 %)
Biotin4.7 μg(10 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C31 mg(33 %)
Potassium526 mg(13 %)
Calcium44 mg(4 %)
Magnesium45 mg(15 %)
Iron1.4 mg(9 %)
Iodine4 μg(2 %)
Zinc2 mg(25 %)
Saturated fatty acids0.6 g
Uric acid228 mg
Cholesterol66 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
6 dried shiitake mushrooms
2 Chicken breasts (about 7-8 oz.)
1 egg
1 tablespoon cornstarch
1 ½ tablespoons vegetable oil
salt
peppers
1 piece fresh ginger
4 ounces Snow peas
2 scallions
1 small yellow Bell pepper
¾ cup Chicken broth
How healthy are the main ingredients?
Snow peagingershiitake mushroomChicken breasteggsalt
Preparation

Kitchen utensils

2 Bowls, 1 Plastic wrap, 1 Cleaver, 1 Cutting board, 1 Whisk, 1 Small knife, 1 Wok (or large pan), 1 Slotted spatula

Preparation steps

1.
Stir-Fried Chicken preparation step 1

Soak the dried mushrooms in warm water for about 30 minutes.

2.
Stir-Fried Chicken preparation step 2

Meanwhile, rinse chicken, pat dry, wrap in plastic and freeze for about 10 minutes.

3.
Stir-Fried Chicken preparation step 3

With a cleaver or a large sharp knife, cut the chicken into thin slices (about 1/8 inch).

4.
Stir-Fried Chicken preparation step 4

Separate the egg (save yolk for another use). Whisk together the egg white, 3 tablespoons water, cornstarch and 1 tablespoon oil in a shallow bowl. Season with salt and pepper.

5.
Stir-Fried Chicken preparation step 5

Place the chicken slices in the egg white mixture and turn to coat. Let marinate 15-20 minutes.

6.
Stir-Fried Chicken preparation step 6

Drain mushrooms, squeeze out excess liquid and cut into small pieces. Peel ginger root and finely chop.

7.
Stir-Fried Chicken preparation step 7

Rinse peas, wipe dry and cut lengthwise into thin strips.

8.
Stir-Fried Chicken preparation step 8

Rinse scallions, wipe dry and cut into thin slices.

9.
Stir-Fried Chicken preparation step 9

Cut bell pepper into quarters and remove seeds. Rinse, wipe dry and cut into narrow strips.

10.
Stir-Fried Chicken preparation step 10

Heat remaining oil in a wok or large frying pan over high heat. Cook chicken until browned and cooked through, stirring constantly.

11.
Stir-Fried Chicken preparation step 11

Add mushrooms, snow peas, onions and bell pepper and cook until tender and browned, stirring constantly, about 2 minutes.

12.
Stir-Fried Chicken preparation step 12

Add ginger and broth, bring to a boil and season with salt and pepper. Serve immediately with basmati rice, if desired.