Stir-Fried Bok Choy, Shiitakes, and Chicken
- 1 pound chicken tenders
- 3 tablespoons fish sauce
- 2 tablespoons dark sesame oil, divided
- 2 teaspoons grated fresh ginger
- 1/4 teaspoon crushed red pepper
- 2 garlic cloves, minced
- 8 ounces soba noodles
- 1 pound coarsely chopped bok choy (about 12 cups)
- 1/4 cup cold water
- 2 teaspoons cornstarch
- 1/2 pound thinly sliced shiitake mushrooms (about 6 cups)
- 1/2 cup chopped cilantro
Combine chicken, fish sauce, 1 tablespoon sesame oil, and next 3 ingredients (through garlic) in a large zip-top plastic bag; seal and marinate in refrigerator 2 hours. Remove chicken from bag; reserve marinade.
Cook noodles according to package directions; set aside. Remove center stalks from bok choy and coarsely chop. Repeat procedure with bok choy leaves and set aside separately. Combine water and cornstarch; mix well and set aside.
Heat remaining 1 tablespoon oil in a wok or large nonstick skillet over medium-high heat. Add chicken; stir-fry 2 minutes. Transfer to bowl; set aside. Add reserved marinade, bok choy stalks, and mushrooms; stir-fry 3 minutes. Add bok choy leaves, chicken, and cornstarch mixture; stir-fry 2 minutes or until sauce thickens. Serve chicken mixture over noodles. Top with cilantro.
If you're cutting back on dariy products, a stir-fry that includes calcium-rich bok choy is a good way to get more of this mineral.
- Yield: serves 5 (serving size: 1 1/4 cups stir-fry and 1/2 cup noodles)
|Calories per serving:||365|
|Caloriesfromfat per serving:||17%|
|Fat per serving:||7g|
|Saturated fat per serving:||1.1g|
|Monounsaturated fat per serving:||2.5g|
|Polyunsaturated fat per serving:||2.7g|
|Protein per serving:||33.2g|
|Carbohydrate per serving:||44.4g|
|Fiber per serving:||3.4g|
|Cholesterol per serving:||53mg|
|Iron per serving:||3mg|
|Sodium per serving:||644mg|
|Calcium per serving:||117mg|