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.
Ingredients
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Chicken Ingredients
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1 lb.boneless, skinless chicken breasts or tenders, cut into ½ inch pieces
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1/4 cupAllWhites® egg whites
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2 Tbsp.cornstarch
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1 Tbsp.toasted sesame oil
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1/2 tsp.salt
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 sauceInstructions
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Mix chicken, AllWhites egg whites, cornstarch, sesame oil and salt in medium bowl until well blended. Cover and refrigerate for 30 minutes.
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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.
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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.
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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.
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*Substitute sliced asparagus, sliced red pepper, or broccoli for the sugar snap peas.
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