Velveting chicken is a technique used in Chinese cooking to keep chicken breasts from overcooking. After velveting, the chicken is stir-fried with vegetables, fresh ginger and garlic to finish cooking. This stir-fry has a satisfying 30 grams of protein and just 284 calories. It is wonderful served on steamed brown rice or a quinoa pilaf.


  • Chicken Ingredients

  • 1 lb.
    boneless, skinless chicken breasts or tenders, cut into ½ inch pieces
  • 1/4 cup
    AllWhites® egg whites
  • 2 Tbsp.
  • 1 Tbsp.
    toasted sesame oil
  • 1/2 tsp.
  • Vegetables Ingredients

  • 3/4 lb.
    fresh sugar snap or snow peas*
  • 1/2 cup
    julienned carrot
  • 2 Tbsp.
    canola or peanut oil, divided
  • 4 cloves
    garlic, finely chopped
  • 1 Tbsp.
    grated gingerroot
  • 1/3 cup
    favorite stir-fry sauce


  • Mix chicken, AllWhites egg whites, cornstarch, sesame oil and salt in medium bowl until well blended. Cover and refrigerate for 30 minutes.

  • Meanwhile, bring a large pan of water to a boil. Add peas and carrots; cook about 30 seconds or until peas are bright green. Remove with a slotted spoon to a bowl; reserve hot water.

  • Remove chicken from refrigerator. Bring water back to a simmer; stir in 1 tablespoon oil. Add chicken to water, stirring to separate pieces. Cook about 1 minute or until chicken is opaque. Drain chicken.

  • Heat remaining 1 tablespoon oil in large skillet over medium-high heat. Add garlic and ginger; cook and stir until fragrant. Add the sugar snap peas and green onions; cook and stir 1 minute. Stir in sauce, then scatter chicken on top. Cover and steam 1 to 2 minutes or until chicken is no longer pink in center.

  • *Substitute sliced asparagus, sliced red pepper, or broccoli for the sugar snap peas.

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  • Dinner
  • Entrée
  • Full meal
  • Recipes Using AllWhites
  • High Protein
  • Low-fat
  • Low-cal
  • <15 Minutes Prep Time