From EatingWell: March/April 2013
While there are dozens of variations on this classic Taiwanese Three-Cup Chicken recipe, the “three-cup” in the title refers to the fact that this healthy chicken recipe is almost always made with equal parts soy sauce, Chinese rice wine and rice vinegar (and usually sesame oil). The sauce for Three-Cup Chicken develops a wonderfully pungent flavor from toasted Sichuan peppercorns and star anise; look for them in Asian markets or online from penzeys.com. Serve the chicken and sauce over rice.
- 1 teaspoon Sichuan peppercorns
- 3/4 cup reduced-sodium chicken broth
- 3 tablespoons reduced-sodium soy sauce
- 3 tablespoons rice vinegar
- 3 tablespoons Chinese rice wine (Shao Hsing or Shaoxing) or dry sherry
- 2 tablespoons toasted sesame oil
- 2 tablespoons honey or sugar
- 2 whole star anise
- 1 bunch scallions, divided
- 1 tablespoon canola oil
- 4 chicken drumsticks, skin removed (see Tip)
- 4 bone-in chicken thighs, skin removed and trimmed
- 12 cloves garlic, peeled and left whole, plus 1 tablespoon minced garlic
- 1 tablespoon minced fresh ginger
- 1/2 cup packed fresh basil leaves, plus 2 tablespoons chopped, preferably Thai basil
- Toast peppercorns in a large flat-bottomed carbon-steel wok or heavy skillet over high heat until fragrant, about 1 minute. Crush in a mortar and pestle or with a rolling pin. Set aside near the stove.
- Meanwhile, combine broth, soy sauce, rice vinegar, rice wine (or sherry), sesame oil, honey (or sugar) and star anise in a medium bowl. Finely chop enough scallions to equal 2 tablespoons and reserve for garnish; cut the remaining scallions into 2-inch lengths. Place the sauce and scallion pieces near the stove.
- Heat canola oil in the wok (or skillet) over high heat until shimmering. Reduce heat to medium-high; add 2 drumsticks and 2 thighs and cook, undisturbed, for 4 minutes. Carefully flip the chicken over and cook for 3 minutes on the other side, reducing the heat as needed if the pan gets too hot. Transfer the chicken to a plate and repeat with remaining chicken; remove to the plate. Add the scallion pieces, garlic and ginger to the pan; cook, stirring once or twice, until they begin to brown, about 1 minute. Add the crushed peppercorns and stir for 5 seconds. Add the reserved sauce and cook 2 minutes. Add the chicken; stir to coat with the sauce.
- Adjust the heat to maintain a simmer, cover the pan and cook, turning the chicken halfway through, until an instant-read thermometer inserted into the thickest part without touching bone registers 165°F, 15 to 20 minutes. Stir in basil leaves and cook, uncovered, for 1 minute more. Garnish with the chopped scallions and chopped basil.
Tips & Notes
- To remove the skin from chicken drumsticks, grip skin from the meaty end of the drumstick with a paper towel and pull down toward the exposed bone until it comes off completely.
Per serving: 346 calories; 18 g fat (3 g sat, 8 g mono); 90 mg cholesterol; 15 g carbohydrates; 9 g added sugars; 29 g protein; 1 g fiber; 594 mg sodium; 404 mg potassium.
Nutrition Bonus: Zinc (21% daily value)
Carbohydrate Servings: 1
Exchanges: 1/2 other carbohydrate, 1/2 vegetable, 4 lean meat, 2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- 1 hour or less
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, poultry
- March/April 2013