Soy-Glazed Chicken Hot Pot
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 289 |
| pro | 33 g |
| total fat | 11 g |
| sat. fat | 2 g |
| carb | 13 g |
| fibre | 2 g |
| chol | 138 mg |
| sodium | 537 mg |
| % RDI: | - |
| calcium | 3 |
| iron | 17 |
| vit A | 9 |
| vit C | 85 |
| folate | 11 |
- Portion size: 4
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.
Ingredients
- 2 tsp 2tspcanola oil
- 8 8skinless chicken thighskinless chicken thighs, (2 lb/1 kg)
- 1 cup 1cuphalved mushroommushrooms
- 1 1oniononions, sliced
- 1 1yellow pepperyellow peppers or green pepper, chopped
- 1 piece 1piece(2 inches/5 cm long) gingerroot, sliced
- 2 2cloves garlic, minced
- Pinch Pinchhot pepper flakes
- 1/2 cup 1/2cupsodium-reduced chicken stock
- 2 tbsp 2tbspsodium-reduced soy sauce
- 1 tbsp 1tbspgranulated sugar
- 2 tsp 2tspcornstarch
- Coriander or parsley sprig
Preparation
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.
Additional information :
Side Dish Savvy
Bok Choy with Sesame Oil:
Cut 1 bunch (1 lb/500 g) bok choy into quarters (or use 8 whole baby bok choy).
In large skillet, heat 1 tsp (5 mL) canola oil over medium heat; cook bok choy until wilted, about 1 minute.
Add 1 tbsp (15 mL) water; cover and steam for 2 minutes. Remove from heat; toss with /14 tsp (1 mL) each salt, pepper and sesame oil.
Makes 4 servings.
Per serving: about 28 cal, 2 g pro, 2 g total fat (trace sat. fat), 2 g carb, 2 g fibre, 0 mg chol, 185 mg sodium. % RDI: 10% calcium, 9% iron, 32% vit A, 53% vit C, 23% folate.
Source : Canadian Living Magazine: February 2003
