Fitness Tip - Recipe # 5 - Cantonese Chicken with Vegetables - 5/27/2009
By George Hillinger
BS Kinesiology
ACE Certified Clinical Exercise Specialist
ACE Certified Personal Trainer
Another great chicken recipe. Level of Difficulty: 4 out of 10 Prep Time: 15 minutes Total Time: 30 minutes for white rice, 50 minutes for brown rice You can substitute broccoli florets for the carrots or add them in addition to the carrots.
Yield
Makes 4 servings
Ingredients
2 1/2 tablespoons olive oil
1 pound boneless, skinless chicken breasts, thinly sliced
2 medium carrots, sliced (about 1 cup)
1/3 cup water
12 ounces bok choy or baby bok choy, sliced into 1 1/2-inch strips, stems separated from leaves
1/3 pound (1 1/2 cups) snow or sugar snap peas
1 recipe Cantonese Light Sauce
Cooked rice
Preparation
Heat a wok or large skillet over high heat.
Add 2 tablespoons of the oil and heat for 30 seconds. Add the chicken and stir-fry until cooked through, 3 to 4 minutes. Transfer to a plate. Wipe out the pan.
Reduce heat to medium-high, add the remaining oil, and heat for 30 seconds.
Add the carrots and water. Cover partially and cook, stirring occasionally, until almost tender, about 2 minutes. Add the bok choy stems, cover, and cook for 2 minutes. Add the bok choy leaves and peas and toss gently. Add the Cantonese Light Sauce and increase heat to high.
When it starts to bubble, add the chicken. Stir-fry until warmed through, about 1 minute.
Serve immediately over the rice.
Nina Simond, Real Simple, OCTOBER 2005
This recipe goes with Cantonese Chicken with Vegetables.
Yield
Makes 4 servings
Ingredients
1/2 cup low-sodium chicken broth or water
1 tablespoon dry white wine
1 tablespoon soy sauce
1 teaspoon sugar
1 teaspoon toasted sesame oil
1/2 teaspoon salt
1 teaspoon cornstarch
1 tablespoon olive oil
2 tablespoons minced scallions (white parts only)
1 1/2 tablespoons grated fresh ginger
Preparation
null
Nina Simond, Real Simple, OCTOBER 2005
Yield
Makes 4 servings
Ingredients
2 1/2 tablespoons olive oil
1 pound boneless, skinless chicken breasts, thinly sliced
2 medium carrots, sliced (about 1 cup)
1/3 cup water
12 ounces bok choy or baby bok choy, sliced into 1 1/2-inch strips, stems separated from leaves
1/3 pound (1 1/2 cups) snow or sugar snap peas
1 recipe Cantonese Light Sauce
Cooked rice
Preparation
Heat a wok or large skillet over high heat.
Add 2 tablespoons of the oil and heat for 30 seconds. Add the chicken and stir-fry until cooked through, 3 to 4 minutes. Transfer to a plate. Wipe out the pan.
Reduce heat to medium-high, add the remaining oil, and heat for 30 seconds.
Add the carrots and water. Cover partially and cook, stirring occasionally, until almost tender, about 2 minutes. Add the bok choy stems, cover, and cook for 2 minutes. Add the bok choy leaves and peas and toss gently. Add the Cantonese Light Sauce and increase heat to high.
When it starts to bubble, add the chicken. Stir-fry until warmed through, about 1 minute.
Serve immediately over the rice.
Nina Simond, Real Simple, OCTOBER 2005
This recipe goes with Cantonese Chicken with Vegetables.
Yield
Makes 4 servings
Ingredients
1/2 cup low-sodium chicken broth or water
1 tablespoon dry white wine
1 tablespoon soy sauce
1 teaspoon sugar
1 teaspoon toasted sesame oil
1/2 teaspoon salt
1 teaspoon cornstarch
1 tablespoon olive oil
2 tablespoons minced scallions (white parts only)
1 1/2 tablespoons grated fresh ginger
Preparation
null
Nina Simond, Real Simple, OCTOBER 2005
*Consult your physician before starting any exercise or nutrition program. If you have a question about fitness, email me at george@2fitnessconnection.com and I may write about your question in the next tip of the month!