Hawaii Style Chicken Stir Fry
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Credit: Jean Hull, CCE, AAC, ACF Kona-Kohala Chefs Association
From the Chef
“Using 1 pound of boneless, skinless breast meat instead of both light meat and dark meat reduces the fat and calorie content.
“Using 1 tablespoon of low sodium soy sauce instead of 3 tablespoons regular soy sauce reduces the sodium content.
“Reducing the peanut oil in half, from 2 to 1 tablespoon helps reduce the total fat and calories.
“Using 1½ cups of low sodium chicken broth instead of 3 cups of chicken stock to reduce sodium levels.
“Reducing the oyster sauce from 3 tablespoons to 1 reduces the sodium content.”
Ingredients
1 pound chicken, diced
3 tablespoons soy sauce
3 tablespoons sherry wine vinegar
½ pound carrots, julienned
½ pound broccoli, speared
½ pound asparagus
½ cup diced red bell pepper
½ cup diced celery
2½ cups cooked brown rice
2 tablespoons peanut oil
2 teaspoon minced garlic
2 teaspoon minced ginger
3 cups chicken stock
3 tablespoon oyster sauce
1 tablespoon cornstarch
Modified Recipe:
1 pound of boneless, skinless chicken breast, cut into 1 inch cubes
3 tablespoon sherry wine vinegar
1 tablespoon reduced sodium soy sauce
½ pound carrots, julienned
½ pound broccoli, speared
½ pound asparagus
½ cup diced red bell pepper
½ cup diced celery
2½ cups brown rice
1 tablespoon peanut oil
2 teaspoon minced garlic
2 teaspoon grated ginger
1½ cup low-sodium chicken broth
1 tablespoon oyster sauce
1 tablespoon cornstarch
Instructions
1. Marinate chicken in the soy sauce and sherry wine vinegar for about 1 hour.
2. Sauté chicken in peanut oil until almost cooked through. Add remaining ingredients, including the marinade, and stir-fry on high heat until vegetables are slightly crisp.
3. Mix together chicken stock, oyster sauce and cornstarch and pour over vegetable mixture, sautéing for a few minutes until a light glaze forms. Serve over brown rice.
Yield
4 servings
Tags
Chef & Child, Main Dish, Poultry
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