ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Chicken Chop Suey

Updated on November 22, 2011

Chicken and vegetable stir fry

A quick and easy chicken and vegetable stir fry recipe that is as healthy as it is delicious. You can use any meat you want or just use vegetables, providing you with nutritionally balanced fast-food after a long day when cooking for hours in the kitchen is the last thing you want to do!

Stir fry cooking

Quick fixes!

People say that for many problems, there is no such thing as a quick fix. But where health and diet are concerned, this is far from being true.

Stir frying is a very quick cooking method, and is one of the healthiest ways to cook food, especially vegetables. They keep their vibrant colors, retain their important health-promoting nutrients and give a crunchy contrast to the meal, balancing flavors, colors and textures.

Boiling vegetables simply leads to tasteless, grey mush and most of the important nutrients have either been destroyed, or been leached out into the water and discarded.

This stir fry recipe gets easier and easier if you prep your veg in bulk the first time. You can then portion it into bags for freezing, and then next time you're short of time, use one of them with a little meat, and serve with noodles! Quick, easy, healthy and delicious!

Ingredients

2 chicken breasts

2 cloves of garlic (finely chopped)

1/2 inch piece of ginger (finely chopped)

cup of beansprouts

onion (sliced)

broccoli (broken into small florets)

carrot (shredded)

white cabbage (shredded)

green cabbage (shredded)

red bell pepper (sliced)

light soy sauce (1 tbsp)

sesame oil (1/2 tbsp)

black pepper (1 tsp)

Garlic Health Benefits

Garlic is excellent for preventing circulatory problems, by keeping the blood thin. It also reduces blood cholesterol. It is good for digestion and has been used to alleviate gastroenteritis. Garlic is also an excellent remedy for chest infections, and for helping regulate blood sugar levels in people with late-onset diabetes.

Preparation

Chopping & marinating

Chop the chicken into strips of roughly equal size, so that they will cook evenly. Put into a bowl. Add the finely chopped garlic and ginger, the light soy sauce, sesame oil and black pepper. Mix thoroughly to coat all of the chicken, and then leave to marinate while preparing the vegetables.

Chop all the vegetables into thin strips of roughly equal sizes, so that they can be cooked quickly and evenly.

Money, Time & Food Saving Tip

Chop your stir frying vegetables in big batches, combine the ingredients in a bowl, and them split into single meal portions. Keep the portions in freezer bags and freeze until required. Then next time, you can simply get a bag out of the freezer, prepare your chicken and you're ready to go!

Stir frying the chicken

Remember the wok must be hot, hot, HOT

Heat your wok until very hot. (You need the chicken to sizzle when added. If it doesn't, the meat will release water and boil, rather than frying.) Add oil (1 tbsp) - use groundnut or vegetable oil for best results, as you can heat them to a hotter temperature. Add the marinated chicken (take care!) and stir immediately. Stir fry until the chicken is cooked through and light brown.

Remove chicken from the wok, onto a plate.

Stir frying the vegetables

Mix em all up!

Mix all the vegetables together, in proportions that give a pleasing mixture of colors - remember, the first bite is with the eye!

Get the wok very hot again, and then add the vegetables - I aim for a one-to-one ratio of vegetable to chicken, so add a bit more to the wok as the veg will shrink as it cooks!

Stir fry until piping hot.

Broccoli Health Benefits

Broccoli is one of the so-called Superfoods. It contains natural cancer-fighting and anti-viral compounds (isothiocyanates & glutathione), it contains more vitamin C than oranges, and can help prevent eye conditions such as cataracts. Stir frying is great for broccoli as it is less destructive to the medicinally-active compounds.

Completing the cookery

With rice or noodles

Now add the cooked chicken back into the wok with the vegetables and continue stir frying to combine all the ingredients.

In a bowl, mix together some soy sauce, sesame oil, black pepper, water and some corn flour and mix to make a thin sauce. Pour this into the wok, and stir it into the contents, cooking until it thickens slightly and coats the chicken and vegetables.

Serve with boiled or steamed rice, or with noodles.

Easy as that! Chicken and vegetable stir fry with steamed rice: DONE!

Have a go at this quick & easy recipe - Let me know how you get on

    0 of 8192 characters used
    Post Comment

    • profile image

      anonymous 

      7 years ago

      If it's quick and healthy I'm in! Another great lens!

    • Meloramus profile image

      Meloramus 

      7 years ago

      Healthy and tasty - thanks for the recipe!

    • profile image

      poutine 

      9 years ago

      Very well set up lens and a good recipe.

    • SusanDeppner profile image

      Susan Deppner 

      9 years ago from Arkansas USA

      Mmm, this sounds so good! Great idea for an early January dish. I think I'll try it real soon!

    • Sniff It Out profile image

      Sniff It Out 

      9 years ago

      Great lens, I love stir fry! I have featured you on 'I Love My Wok'

    • profile image

      anonymous 

      10 years ago

      Nice recipe too I love Chinese food. 5 stars. Tara a bit.

      Susan.

    • TonyPayne profile image

      Tony Payne 

      10 years ago from Southampton, UK

      Very nice lens, I love Stir Fry, love Curry too :) 5***** well deserved.

    • KimGiancaterino profile image

      KimGiancaterino 

      10 years ago

      Looks delicious. I'd just need to substitute tofu for the chicken. Welcome to Culinary Favorites From A to Z.

    • RuthCoffee profile image

      Ruth Coffee 

      10 years ago from Zionsville, Indiana

      This looks pretty tasty. I really need to try it; after eating the canned variety as a kid I was ruined. I really need to give the real thing a chance.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)