Stir-Fried Chicken With Greens

Stir-Fried Chicken With Greens
Andrew Scrivani for The New York Times
Total Time
30 minutes, plus 30 minutes' refrigeration
Rating
4(336)
Comments
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The chicken is not the centerpiece of this stir-fry, and you can leave it out, or use tofu instead, for a vegetarian version. It adds flavor and some substance, but this stir-fry is mostly about antioxidant-rich cruciferous vegetables, with a red pepper thrown in for color, adding its own set of nutrients (anthocyanins, beta carotene, vitamin C).

Featured in: Stir-Fries for Crisp Autumn Days

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Ingredients

Yield:3 to 4 main-dish servings
  • 8ounces boneless, skinless chicken breast, cut across the grain into ¼-inch-thick by ½-inch-wide pieces
  • 1tablespoon egg white, lightly beaten
  • 2teaspoons cornstarch
  • teaspoons plus 1 tablespoon rice wine or dry sherry
  • Salt to taste
  • ¼cup chicken stock or vegetable stock
  • 1tablespoon low-sodium soy sauce
  • 1bunch kale, stemmed and washed well in 2 rinses of water
  • 2tablespoons peanut oil, rice bran oil or canola oil
  • 1tablespoon minced ginger
  • 2fat garlic cloves, minced
  • ½teaspoon red pepper flakes
  • 4 to 6scallions (½ bunch), cut on the diagonal in ½-inch lengths, dark green part separated
  • 6 to 8brussels sprouts, quartered (about ½ pound)
  • 1small or ½ large red bell pepper, cut in thin 2-inch strips
  • ½pound baby bok choy, cut in 1-inch slices
  • Freshly ground pepper
  • Rice, whole grains or noodles for serving
Ingredient Substitution Guide
Nutritional analysis per serving (4 servings)

219 calories; 10 grams fat; 2 grams saturated fat; 0 grams trans fat; 4 grams monounsaturated fat; 3 grams polyunsaturated fat; 16 grams carbohydrates; 6 grams dietary fiber; 5 grams sugars; 19 grams protein; 734 milligrams sodium

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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Preparation

  1. Step 1

    In a large bowl, stir together the egg white, cornstarch, 1½ teaspoons of the rice wine or sherry, salt to taste and 1½ teaspoons water. When you can no longer see any cornstarch, add the chicken and stir together until coated. Cover the bowl and place in the refrigerator for 30 minutes

  2. Step 2

    Bring 2 to 3 quarts of water to a rolling boil in a large saucepan and add the kale. Boil 1 minute, until just tender, and transfer to a bowl of cold water. Do not drain the water from the pot. Drain the kale, squeeze out excess water and chop coarsely

  3. Step 3

    Combine the remaining rice wine, the stock and the soy sauce in a small bowl and set near your wok

  4. Step 4

    Bring the water in the pot back to a boil, add 1 tablespoon of the oil and turn the heat down so that the water is at a bare simmer. Carefully add the chicken to the water, stirring so that the pieces don’t clump. Cook until the chicken turns opaque on the surface but is not cooked through, about 1 minute. Drain well in a colander

  5. Step 5

    Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in the remaining oil by adding it to the sides of the pan and swirling the pan, then add the garlic, ginger and red pepper flakes and stir-fry for no more than 10 seconds. Add the white and light green pieces of scallions, the brussels sprouts and the red pepper and stir-fry for 2 minutes. Add the bok choy and stir-fry for another minute. Add the chicken, the kale and the broth mixture. Sprinkle with salt and pepper to taste and stir-fry until the chicken is cooked through, 1 to 2 minutes. Sprinkle on the green scallion ends. Remove from the heat and serve with grains or noodles

Tip
  • Advance preparation: You can blanch the kale and marinate the chicken several hours ahead, but the stir-frying should be done at the last minute

Ratings

4 out of 5
336 user ratings
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Comments

Nice texture and colorful mix but too bland. I added more ginger, and an equal amount of tumeric root, plus twice the garlic. That perked it up nicely. And a bag of fresh baby kale makes it faster so skip the boiling and add the kale to the stir-fry stage.

Tasty. I'd consider blanching the brussels sprouts too. Stir frying left them a little raw.

Fussy recipe for something that should be straight forward.

I liked it because it was bland. It reminded me of something one could buy from a restaurant. The thing is: one can easily add spices to add lovely flavors. I think that this recipe lends itself to many spice concoctions. We usually eat complex spicy food and this reminded me of Chinese food I ate as a kid-sort of comforting!

I didn’t like this recipe at all. Needlessly complicated and the chicken was unappetizing since it was boiled. I ended up browning the chicken in another pan. I was short on the refrigeration by 5 minutes, so I’m not sure if that’s why the corn starch didn’t make it thicken. It was also fairly bland, but tasted better with Thai ginger sauce. I definitely won’t make it again.

So happy to find a recipe heavy on cruciferous vegetables and it came out great! Doubled the garlic and more ginger. Chopped the vegetables and let it rest for 40 min to ensure the sulforaphane is formed before the heat can destroy the enzymes necessary to form sulforaphane. Great addition to our repertoire!

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