Jim's Chicken and Vegetables

Dairy Free
Health score
20%
Jim's Chicken and Vegetables
45 min.
4
335kcal

Suggestions


Welcome to Jim's Chicken and Vegetables, a delightful dairy-free dish that promises to invigorate your lunch or dinner plate! With a harmonious blend of tender chicken and vibrant vegetables, this recipe is not just a treat for your taste buds but also a feast for your eyes. Within just 45 minutes, you’ll create a wholesome meal that serves four, perfect for family gatherings or meal prep during a busy week.

The star of this dish is, of course, the succulent chicken breasts, expertly seasoned and stir-fried to juicy perfection. The addition of fragrant garlic and earthy black mushrooms elevates the flavors, while the crunchy napa cabbage adds a refreshing crunch. This dish stands out with its use of fermented black beans or soybean miso, giving it a unique depth that is both savory and satisfying.

What's more, this recipe is designed with health in mind, packing a punch with 335 calories per serving. A well-balanced meal that covers protein, fats, and carbohydrates, making it suitable for anyone looking to enjoy a nutritious yet delicious dish. So, roll up your sleeves and prepare to impress your family and friends with Jim’s Chicken and Vegetables, where convenience meets gourmet flair!

Ingredients

  •  skinned and boned chicken breast halves 
  • tablespoons cornstarch divided
  • tablespoon cooking sherry dry
  •  to 3 garlic cloves minced
  • 1.5 tablespoons soybean miso 
  •  to 6 mushrooms dried black
  • cups napa cabbage shredded
  • large onion chopped
  • tablespoon oyster sauce 
  • 0.3 cup sesame oil divided
  • 0.3 cup lite soy sauce divided
  • teaspoon sugar 
  • cup water hot
  • tablespoons water 

Equipment

  • frying pan
  • wok

Directions

  1. Soak black mushrooms in 1 cup hot water 15 minutes; drain, reserving 1/4 cup mushroom liquid. Chop mushrooms, and set aside.
  2. Cut chicken into 1/2-inch-thick strips; toss with 1 tablespoon cornstarch and 2 tablespoons soy sauce. Set aside.
  3. Stir together remaining 2 tablespoons soy sauce, reserved 1/4 cup mushroom liquid, black beans, and next 3 ingredients with a fork, pressing to mash.
  4. Heat 2 tablespoons oil in a large skillet or wok over medium-high heat 2 minutes.
  5. Add chicken, and stir-fry 5 minutes or until done.
  6. Remove from skillet.
  7. Heat remaining 2 tablespoons oil in skillet over medium-high heat 2 minutes.
  8. Add onion, and stir-fry 1 minute and 30 seconds; add garlic, and stir-fry 30 seconds.
  9. Add mushrooms, and stir-fry 1 minute.
  10. Add chicken and cabbage, and stir-fry 30 seconds. Make a well in center of mixture.
  11. Stir together remaining 1 tablespoon cornstarch and 2 tablespoons water until smooth.
  12. Add cornstarch mixture and bean mixture to skillet, and bring to a boil; boil 1 minute or until thickened.
  13. *1 tablespoon hoisin sauce may be substituted for oyster sauce.

Nutrition Facts

Calories335kcal
Protein35.22%
Fat46.82%
Carbs17.96%

Properties

Glycemic Index
55.27
Glycemic Load
2.61
Inflammation Score
-7
Nutrition Score
22.208696012912%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Hesperetin
0.01mg
Naringenin
0.01mg
Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
1.88mg
Kaempferol
0.36mg
Myricetin
0.07mg
Quercetin
7.65mg

Nutrients percent of daily need

Calories:335.05kcal
16.75%
Fat:17.52g
26.96%
Saturated Fat:2.73g
17.06%
Carbohydrates:15.13g
5.04%
Net Carbohydrates:12.2g
4.44%
Sugar:5.08g
5.64%
Cholesterol:72.32mg
24.11%
Sodium:1081.03mg
47%
Alcohol:0.39g
100%
Alcohol %:0.12%
100%
Protein:29.66g
59.31%
Vitamin B3:13.66mg
68.3%
Vitamin B6:1.23mg
61.34%
Selenium:39.54µg
56.49%
Vitamin K:51.18µg
48.74%
Vitamin C:35.8mg
43.4%
Phosphorus:321.77mg
32.18%
Folate:108.47µg
27.12%
Potassium:849.76mg
24.28%
Vitamin B5:2.14mg
21.41%
Manganese:0.4mg
19.88%
Vitamin B2:0.29mg
17.09%
Magnesium:57.27mg
14.32%
Fiber:2.93g
11.71%
Calcium:113.26mg
11.33%
Vitamin B1:0.16mg
10.9%
Copper:0.19mg
9.67%
Vitamin A:397.3IU
7.95%
Zinc:1.18mg
7.89%
Iron:1.42mg
7.88%
Vitamin B12:0.25µg
4.21%
Vitamin E:0.55mg
3.69%
Vitamin D:0.15µg
1.02%
Source:My Recipes