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HEART Insight:
doi: 10.1097/01.HEARTI.0000388221.36003.a6
Departments: The Hungry Heart/Chicken And Egg

Asian Chicken and Vegetable Stew

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.

Serves 4; 1½ cups per serving

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With this easy recipe, you can make a healthy entrée that has that great take-out flavor—and in next to no time at all. Another time, leave out the chicken and you'll have a first-course or side soup.

Ingredients

1 teaspoon toasted sesame oil

1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes

1 14-ounce can fat-free, low-sodium chicken broth

1 8-ounce can bamboo shoots, rinsed and drained

4 ounces (about 1 cup) fresh snow peas, trimmed

1/3 cup water and 1 tablespoon water, divided use

4 medium green onions, sliced

3 tablespoons plain rice vinegar

2 tablespoons soy sauce (lowest sodium available)

1 tablespoon coarsely chopped peeled gingerroot

1 teaspoon light brown sugar

¼ teaspoon crushed red pepper flakes

¼ teaspoon pepper

1 tablespoon cornstarch

Directions

Heat a large nonstick saucepan over medium-high heat. Pour in the oil, swirling to coat the bottom. Cook the chicken for 6 to 8 minutes, or until no longer pink in the center, stirring frequently.

Stir in the broth, bamboo shoots, snow peas, 1/3 cup water, green onions, vinegar, soy sauce, gingerroot, brown sugar, red pepper flakes, and pepper. Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 6 to 8 minutes, stirring occasionally.

Put the cornstarch in a cup. Add the remaining 1 tablespoon water, stirring to dissolve. Stir into the soup. Increase the heat to medium high and bring to a boil. Boil for 1 to 2 minutes, or until thickened, stirring occasionally.

Cook's Tip

Toasted sesame oil provides the authentic Asian flavor in this recipe. Also known as Asian sesame oil, it is darker and has a stronger flavor than regular sesame oil, which is virtually flavorless.

Nutrition Analysis

(per serving)

Calories 186

Total Fat 3.0g

Saturated Fat 0.5g

Trans Fat 0.0g

Polyunsaturated Fat 1.0g

Monounsaturated Fat 1.0g

Cholesterol 66mg

Sodium 303mg

Carbohydrates 9g

Fiber 2g

Sugars 4g

Protein 29g

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Dietary Exchanges

½ carbohydrate

3 very lean meat

© 2010 American Heart Association, Inc.

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