Shiitake Studded Hot, Sweet and Sour Chicken Stew
Bok choy gives this savory dish its delectable taste and cancer prevention benefits.
June 24, 2007 and August 12, 2007
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Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 4
Calories: 351 per serving
Percent from Fat: 29%
Cusine: Chinese
Course: Soups - Meal
Food as MedicineSM Ingredient: Bok Choy
Food as MedicineSM Tip
The glucosinolates in bok choy may prevent cancer. Bok choy is great for bone health and strength, with 74 milligrams of calcium per cup. One big cup of bok choy has only 9 calories, and not a bit of cholesterol.Culinary Taste Tip
For the most flavorful bok choy, look for dark green, glossy leaves and bright white stalks.Culinary Technique Tip
Slice bok choy's thick stems thinly and add to salads to give them a nice crunch.Ingredients
2 teaspoons sesame oil1 lb. boneless, skinless chicken thighs, cut into ¾-inch chunks
2 cloves garlic, minced
¼ teaspoon crushed red pepper flakes
2 tablespoons reduced sodium soy sauce
4 oz. shiitake mushrooms, stems finely chopped, caps sliced
1 ¾ cups organic chicken broth, such as Swanson's, divided
2 tablespoons cider vinegar
1 ½ tablespoons cornstarch
3 cups thinly sliced bok choy leaves
1 pouch (10.5 oz.) fully cooked brown rice, such as Trader Joe's, heated
¼ cup thinly sliced green onions
Preparation
Heat oil in a large saucepan over medium-high heat. Add chicken, garlic and pepper flakes and stir-fry two minutes. Add soy sauce and mushrooms and continue to stir-fry two minutes. Add 1½ cups of the broth and vinegar and bring to a boil. Reduce heat, simmer uncovered five minutes or until chicken is no longer pink in center.Combine remaining ¼ cup broth and cornstarch, mixing well. Stir into stew and simmer two minutes or until thickened. Stir in bok choy and heat through. Spoon rice into four shallow bowls. Top with chicken mixture and garnish with green onions.
Substitutions
If Trader Joe's rice is not available substitute an 8.8 oz. pouch of Uncle Ben's cooked brown rice. Rice vinegar may replace the cider vinegar and chopped cilantro may replace the green onions. Cooked wild rice may replace the brown rice, if desired.Tips
Save the thick stems from the bok choy to chop and add to salads to give them a nice crunch, or slice them very thinly for this dish.Nutritional Analysis
Total fat (g): 3; Fat calories (kc): 27; Cholesterol (mg): 6; Trans fatty acids (g): 0; Saturated fat (g): 1; Polyunsaturated fat (g): 0; Monounsaturated fat (g): 0.5; Fiber (g): 3; Carbohydrates (g): 18; Sugar (g): 5; Protein (g): 8; Sodium (mg): 339; Calcium (mg): 135Click here to receive new ChefMD® recipes via e-mail.
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