Hawaii Foods
Hawaii Foods - Nutrition with aloha College of Tropical Agriculture and Human Resources Cancer Center
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Choi Sum, Chicken, and Mushroom Stir Fry
Choi Sum, Chicken, and Mushroom Stir Fry Enlarge Image

Ingredients:

  • 1 lb skinless, boneless chicken thighs, cut into 1/2-inch strips
  • 1/4 tsp salt
  • 1/8 tsp ground white pepper
  • 4 Tbsp peanut oil, divided
  • 1 1/2 tsp ginger, peeled and finely chopped
  • 1 tsp garlic, peeled and finely chopped
  • 2 lbs choi sum, washed and cut into 2-inch pieces
  • 1/2 lb fresh shiitake mushrooms, cut into 2-inch strips (1/8 inch thin)
  • 2 cups chicken broth
  • 2 Tbsp oyster sauce
  • 2 Tbsp sherry wine
  • 1/4 tsp salt
  • 2 Tbsp cornstarch
  • 2 Tbsp water


Directions:

  1. Season chicken with salt and pepper and set aside. Heat 2 Tbsp peanut oil in a large skillet using medium high heat. Saute’ or quickly cook ginger and garlic for about 30 seconds, do not brown.
  2. Add chicken and sauté for two minutes. Remove chicken and set aside. Remove leftover oil, garlic, and ginger from the skillet.
  3. Heat 2 Tbsp peanut oil in large skillet. Add choi sum and mushrooms. Sauté for two minutes. Add chicken broth, oyster sauce, sherry wine, and salt. Simmer for one minute.
  4. Add chicken and continue to simmer until chicken and choi sum is cooked through, about two minutes.
  5. In a bowl, mix the cornstarch and water to make a slurry mixture, add to the skillet. Cook for one minute.
  6. Serve hot.


Notes:

  • Canola oil may substitute for peanut oil.
  • Black pepper may substitute for white pepper.
  • For a lower fat version, use a non-stick pan and 2 tsp of canola oil to sauté.


Recipe makes : 4 servings
Serving size : 2 cups (11.7 oz)
Calories (kcal): 269
Protein (g): 19
Carbohydrate (g): 11
Total Dietary Fiber (g): 4
Total Fat (g): 16
Saturated Fat (g): 3
Monounsaturated Fat (g): 6
Polyunsaturated Fat (g): 4
Cholesterol (mg): 49
Vitamin A (RE): 741
Vitamin E (alpha-TE): 3
Vitamin C (mg): 59
Thiamin (mg): 0
Riboflavin (mg): 0
Niacin (mg): 5
Folate (mcg): 211
Vitamin B-6 (mg): 0
Vitamin B-12 (mcg): 0
Calcium (mg): 173
Iron (mg): 3
Magnesium (mg): 44
Phosphorus (mg): 192
Zinc (mg): 3
Potassium (mg): 531
Sodium (mg): 746


Source: Healthy Living Hawai‘i Recipes; a collaborative project of Department of Health, State of Hawaii and University of Hawai‘i, College of Tropical Agriculture and Human Resource