Keeping the bone in the chicken makes it moist and flavourful and takes advantage of lower-priced bone-in thighs. Using sodium-reduced chicken stock and soy sauce reduces the sodium level by more than half. Serve over a bed of whole grain rice, along with Bok Choy with Sesame Oil. Bok choy is an excellent source of folate and vitamins A and C and a source of calcium, magnesium, iron and potassium.
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2003
- 2 teaspoons canola oil
- 8 skinless chicken thighs (2 lb/1 kg)
- 1 cup halved mushroom
- 1 onion sliced
- 1 yellow pepper chopped
- 1 green pepper chopped
- 1 piece gingerroot sliced
- 2 cloves garlic minced
- pinch hot pepper flakes
- 1/2 cup sodium-reduced chicken stock
- 2 tablespoons sodium-reduced soy sauce
- 1 tablespoon granulated sugar
- 2 teaspoons cornstarch
- parsley sprig
In shallow Dutch oven, heat oil over medium-high heat; brown chicken, in batches. Remove to plate.
Drain fat from pan. Add mushrooms, onion, yellow pepper, ginger, garlic and hot pepper flakes; cook, stirring occasionally, until onion is softened, 5 minutes.
In small bowl, whisk together chicken stock, soy sauce and granulated sugar; pour into pan, stirring and scraping up any brown bits from bottom of pan.
Return chicken and any accumulated juices to pan; bring to boil. Reduce heat to medium-low; cover and cook until juices run clear when chicken is pierced, about 20 minutes.
Push chicken to side of pan. Stir 1 tbsp (15 mL) water with cornstarch. Stir into pan and bring to boil; cook, stirring, until sauce is thickened, about 3 minutes. Stir to glaze chicken. Serve garnished with coriander sprigs.
Nutritional facts <b>Per serving:</b> about
- Sodium 537 mg
- Protein 33 g
- Calories 289.0
- Total fat 11 g
- Cholesterol 138 mg
- Saturated fat 2 g
- Total carbohydrate 13 g
- Iron 17.0
- Folate 11.0
- Calcium 3.0
- Vitamin A 9.0
- Vitamin C 85.0