Coming up with healthy Chinese food was not always easy until I stumbled upon Eileen Yin-Fei Lo’s – The Chinese Way cook book providing healthy low-fat cooking from China’s regions (Barnes and Nobles has the hardcover for $1.99). Everything, and I mean everything, I’ve made has been very good. Simple clean flavors. My favorite recipe is Chinese Barbecue Pork – oh so good! Eileen also provides several recipes using the Barbecue Pork.
Typically I’ve always made healthier, low fat recipes because I needed to lose weight. I was over weight and Mr. Charmer was at a good weight. That’s not true anymore, since surgery I’ve love 56 pounds (yes I was a tubber) and now Mr. Charmer is over weight!
Another thing I like, it’s quick and easy. Mr. Charmer is a meat lover so I doubled the meat and sauce then served over Baked Brown Rice, comes out perfect every time.
I had some left over sushi from the day before…I was very content with this meal!
Healthy Chicken with Broccoli and Bean Sprouts
1 cup plus 2 tbsp Chicken Stock
1 slice ginger, 1/2″ thick, lightly smashed
1/2 pound boneless, skinless chicken cutlets, thinly sliced against the grain into 2 x 1- inch pieces TIP: To make chicken, or any meat, easier to slice…freeze the chicken for about 20 minutes before slicing.
1 1/2 tbsp oyster sauce
1/2 tbsp soy sauce
1 tsp Shao-Hsing wine (can substitute with dry sherry)
1/2 tsp sesame oil
1 tsp sugar
2 tsp cornstarch
Pinch white pepper
1/4 cup chicken stock
To Complete the Dish
2 tsp peanut oil
1 tsp minced ginger
2 tsp minced garlic
1/4 tsp kosher salt
3 scallions, ends removed, cut into 1/2″ pieces cut on diagonal
1 tbsp Shao-Hsing wine or dry sherry
- In a wok (or whatever pan you chose) bring 1 cup of chicken stock and slice of ginger to a boil over high heat. Add chicken and blanch until chicken turns white, about 1 minute. Turn off heat, remove chicken, strain and reserve.
- Combine sauce ingredients and set aside
- Heat wok over high heat for 30 seconds. Add peanut oil an coat wok. When a wisp of white smoke appears, add ginger, garlic and salt, stir briefly. Add broccoli, scallions, and water chestnuts. Stir to mix for 45 seconds. Add reserved chicken and stir-fry for 30 seconds. Add wine and mix well. Add 2 tbsp reserved chicken stock, add bean sprouts, mix, and cook for 1 minute.
- Make a well in center, stir sauce, pour in, stir to combine thoroughly. When sauce begins to thicken and bubble, turn off heat, and serve.