Chinese-Style Chicken with Snow Peas

4 Reviews
100% would make this recipe again

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

Ingredients

1 chicken breasts, boneless, skinless, cut into 1x5 cm strips 11 oz
2 cups snow peas 6.4 oz
1 1/2 green peppers, cut into thin strips 8.2 oz
1 1/2 onions, coarsely chopped 11 oz
2 cloves garlic, minced or pressed
2 tbsp sherry [optional] 1 fl.oz
2 tbsp cornstarch 0.6 oz
3 tbsp wheat-free soy sauce 1.5 fl.oz
2 tsp sugar 0.4 oz
4 slices gingerroot, cut into thin slices 0.3 oz
3 tbsp canola oil 1.5 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]

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.

Observations

Serve this dish with plain rice or quinoa.

Nutrition Facts Table

per 1 serving (270 g)

Amount

% Daily Value

Calories

310

Fat

14 g

22 %

Saturated 1.5 g
+ Trans 0.2 g

9 %

Cholesterol

60 mg

Sodium

200 mg

8 %

Carbohydrate

21 g

7 %

Fibre

3 g

14 %

Sugars

8 g

Net Carbs

18 g

Protein

26 g

Vitamin A

10 %

Vitamin C

119 %

Calcium

5 %

Iron

17 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Vitamin B6, Vitamin C, Vitamin K
Good source of  :
Folacin, Iron, Magnesium, Pantothenic Acid, Phosphorus, Potassium, Vitamin E
Source of  :
Calcium, Copper, Fibre, Manganese, Omega-3, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Zinc
Low  :
Calories, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 2 ½
Meat and Alternatives 3
Fats 2
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • 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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