Wok of chicken & vegetables (Chop suey)

This is a very healthy and easy dish.

I like it especially for the variety of vegetables we can include (it’s ideal for finishing the “old” veggies we have in the fridge) and because as we cook them quickly, they won’t lose their good vitamins.

Moreover, the ginger, chilli and soy sauce will give an exotic touch, like a Chinese restaurant dish, but healthy!! – without sauces, full of sugar, or bad quality oils, or fried rice… 🙁

For 3-4 persons:

3 chicken breasts

Varied vegetables (I used):

  • 3 carrots
  • 1 red onion
  • 2 spring onions
  • 2 small zucchini
  • 1 Chinese cabbage
  • mushrooms, shitakes

1 chili pepper

a piece of fresh ginger (3 cm) or ginger powder

soy sauce

olive oil

salt, black pepper

sesame seeds

………

First, prepare the vegetables:

Peel and julienne (cut in fine strips) the onions and carrots.

Wash and julienne the zucchini and cabbage.

Finely chop the chili.

Peel and grate the ginger.

Cut the mushrooms into slices.

 

Now, dice the chicken in 3 cm cubes.

Put a tablespoon of olive oil in a wok (or pan), add the chicken and sauté for a minute, just to get it golden. Transfer it on a plate.

Put another tablespoon of olive oil into the wok (high-heat) and add the onions and carrot, salt and pepper.

<Stir it or sauté regularly otherwise it will burn >

After 3 minutes add: the zucchini, chili and ginger.

After 3 more minutes, add the cabbage, soya sauce, chicken and mushrooms.

Sauté for 2 or 3 more min. and…

Ready to eat!

I like to serve this with sesame seeds (*) on top, and brown rice as a side dish to give it an extra Asian touch 😉

(*) Sesame seeds have a huge quantity of calcium, 975mg/100gr. A glass of milk has 248mg.

Obviously we cannot eat 100 gr. of sesame seeds at one time, but it’s a good idea to add a handful to some of our dishes.

eatwell&livefit

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