Hawaiian Ginger-Chicken Stew for Two
From EatingWell: March/April 2009
This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.
- 1 1/2 teaspoons sesame oil, or canola oil
- 1/2 pound chicken tenders, cut into 1-inch pieces
- 1 1-inch piece fresh ginger, peeled and cut into matchsticks or minced
- 2 cloves garlic, thinly sliced
- 1/4 cup dry sherry, (see Tip)
- 1 cup reduced-sodium chicken broth
- 3/4 cup water
- 1 tablespoon reduced-sodium soy sauce
- 1/2 teaspoon Asian red chile sauce, such as sriracha, or to taste
- 1/2 bunch mustard greens, or chard, stemmed and chopped (3-3 1/2 cups), or 1 cup frozen chopped mustard greens
- Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
- Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chile sauce and mustard greens (or chard) and cook until the greens are tender, about 3 minutes. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.
Tips & Notes
- Tip: “Cooking sherry” can be high in sodium. Instead, look for dry sherry with other fortified wines in your wine or liquor store.
Per serving: 201 calories; 4 g fat (1 g sat, 1 g mono); 69 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 346 mg sodium; 369 mg potassium.
Nutrition Bonus: Vitamin A (180% daily value), Vitamin C (100% dv), Folate (40% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 1/2 lean meat
More From EatingWell
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- March/April 2009