Friday, January 16, 2015

Kale, Brussel Sprouts, Chicken Stir-Fry 青菜炒鸡肉

Chicken breast. That is how I am beginning the post for today.

I am not after "white" healthy lean meat in any way. In fact, I am a "dark" meat person when it comes to chicken. There must be health freaks out there waiting to strangle me right now. While drumsticks ("dark" meat) is cheaper than chicken breast ("white" meat) in the USA, the other way is true in Asia where drumsticks are typically (or always?) pricier than the not-so-popular often-bland-and-dry chicken breast.

So why am I cooking with chicken breast today? It was the "sales" fault.

Let us make a healthy and nutritious all-in-one-skillet, one-pan of mainly cruciferous vegetables (e.g. kale, brussel sprouts) and lean chicken breast meat.

Do you prefer "dark" chicken meat (e.g. drumsticks, thigh) or "white" (e.g. chicken breast)?

Kale, Brussel Sprouts, Bell Pepper, Chicken and Mushroom Stir-Fry 青菜炒鸡肉
3 chicken breast tenders(~1/2 lb), sliced to cubes then marinated with sesame oil, soy sauce, ground white pepper
4-5 cloves garlic, finely minced
1/2 medium shallot, thinly sliced
2-3 fresh oyster mushrooms (fresh shiitake mushrooms or beech mushrooms works too), thinly sliced
6 Brussel sprouts, each head to be quartered into small wedges
1/2 red bell pepper, thinly sliced
1 bunch of kale, use the leaves and roughly tear them to small pieces

Directions: Heat 1tbsp of oil in the pan and pan-fry/saute the chicken breast to cook. It will take about 15 minutes or less depending on cube-size. Dish out and set side. Add another 1tbsp of oil in the pan and then add shallots and garlic and fry till fragrant. Add the mushrooms and saute for about 10 minutes till tender. Add the brussel sprouts, saute to mix well, cover the pan and steam them to cook - this will take about 10 mins or less. Add in cooked chicken, bell peppers, then finally the kale leaves, then turn off the heat. The remaining heat will cook the kale leaves. Pinch of sea salt and ground white pepper to taste.

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