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Chinese Chicken and Cabbage Stir-Fry

Chinese Chicken and Cabbage Stir-Fry 4.000

Deb Lindsey for The Washington Post

Dinner in Minutes Jan 12, 2011

This is a healthful stir-fry with good texture and color, plus vitamins A, C and K.

To make it a vegetarian dish, omit the chicken, and be sure to include the edamame and bean sprouts.

Serve with brown basmati rice or instant brown rice.


Servings: 4 - 6
Ingredients
  • 1 medium yellow onion
  • 4 medium carrots
  • 1/2 head or 1 small head green cabbage
  • 4 collard green leaves (may substitute kale)
  • 1 pound boneless, skinless chicken breast halves (may substitute skinless chicken tenders)
  • 2 tablespoons vegetable oil
  • 1/4 teaspoon sea salt
  • 1/4 cup honey
  • 1/4 cup tamari (may substitute low-sodium soy sauce)
  • 1 cup shelled edamame (optional; can add straight from the freezer)
  • 1 cup fresh bean sprouts (optional)

Directions

Heat a large skillet (not nonstick) or wok over high heat.

Keep the following ingredients separate as you prep them: Peel the onion, then cut it into chunks. Trim and peel the carrots, then cut into very thin strips (julienne). Discard any outer cabbage leaves that are wilted or discolored; cut the cabbage in half, core it, then cut what's left into 1/2-inch strips. Rinse the collard greens, then cut out and discard the tough ribs. Cut the remaining leaves crosswise into 1/2-inch strips. Cut the chicken into 1 1/2- or 2-inch chunks.

Add a tablespoon of the oil to the skillet or wok; swirl to coat the surface. Add the onion and chicken; sprinkle with the salt. Stir-fry for 6 to 8 minutes or until the chicken looks almost cooked through and the onions have softened and picked up a little color. Transfer to a plate.

Add the honey, tamari, carrots and edamame, if using, to the skillet or wok. Stir-fry for about 3 minutes, then add the cabbage and stir-fry for 1 or 2 minutes. Add the collards and the remaining tablespoon of oil; stir-fry for 1 minute or until the collard greens are slightly wilted and the carrots are crisp-tender.

Return the onion and chicken to the skillet or wok. Reduce the heat to medium; cook for 2 minutes so the chicken is heated and cooked through. Add the bean sprouts, if using. Stir-fry for 30 seconds, then immediately divide among individual plates.


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Recipe Source

Adapted from "Restorative Recipes: A Mindful Path to the Essential You," by Teri Cochrane (Healing Paths, 2010).

Tested by Bonnie S. Benwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving (based on 6): 230


% Daily Values*

Total Fat: 6g 9%

Saturated Fat: 1g 5%

Cholesterol: 45mg 15%

Sodium: 660mg 28%

Total Carbohydrates: 25g 8%

Dietary Fiber: 5g 20%

Sugar: 18g

Protein: 21g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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