Chinese Chicken Stir-Fry with Shanghai Bok Choy
Ginger, soy sauce, and a hot wok. The chicken goes in first with the aromatics, then mushrooms and bok choy hit the heat in stages so nothing overcooks. Brown rice catches everything.
497 calories and 31 grams of protein in fifteen minutes. One bowl, no leftovers to negotiate.
Ingredients
- brown rice 3 ounces
- onion 0.5
- ginger 1 slice
- baby bok choy 1 head
- mushrooms 4 ounces
- chicken breast 3 ounces
- olive oil 0.5 tablespoon
- soy sauce 1 tablespoon
Method
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Cook the rice according to the instructions on the package.
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Cut the onion into wedges and grate the ginger finely. Cut the stem and the leaf of the bok choy into wide strips. Slice the mushrooms.
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Cut the chicken breast into strips and mix with the onion, ginger, salt and pepper.
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Heat the oil in a wok or skillet and brown the chicken strips all around while stirring. Cook the mushrooms and the bok choy stems for 2-3 minutes. Add the bok choy leaf strips and stir-fry for another 2-3 minutes. Season with soy sauce.
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Serve the stir-fry with the brown rice.
Chopped ginger from a jar works just as well as fresh and skips the grater entirely. Keep the resealed jar in the fridge. It lasts for months.
Behind this recipe
Is 67 grams of carbs too much for one dinner?
A controlled trial found that people who concentrated their carbohydrates at dinner lost 28% more weight than those who spread them evenly across the day. The 67 grams of brown rice in this stir-fry fits comfortably within a balanced daily carb plan, especially when it is your main carb source for the meal.
Can I use white rice instead of brown?
Yes. The calorie and protein count stays nearly the same. Brown rice adds 7 grams of fiber to this meal, which contributes to fullness, but white rice works fine if that is what you have on hand.
Why is the chicken amount so small?
The full bowl delivers 31 grams of protein because mushrooms and brown rice contribute protein alongside the chicken. Three ounces of breast goes further than it looks when it is not carrying the entire protein load alone.
