Chicken Chop Suey
Chicken Chop Suey is a classic Chinese-American dish featuring stir-fried chicken, crunchy vegetables, and a savory sauce. It’s quick to prepare and perfect for a healthy, delicious meal.
Ingredients:
For the Stir-Fry
1 lb (450 g) boneless, skinless chicken breast or thighs (thinly sliced)
1 tbsp cornstarch
1 tbsp soy sauce
2 tbsp olive oil (divided)
2 garlic cloves (minced)
1-inch piece of ginger (grated or finely chopped)
1 cup bean sprouts
100g (3.5oz) carrots, sliced into thin strips
1 cup bok choy (sliced)
1/2 cup celery (sliced thinly on a diagonal)
1/2 cup bell peppers (sliced thinly)
1/2 cup snap peas or green beans
1 medium onion (sliced)
1/2 cup mushrooms (optional, sliced)
For the Sauce
1/4 cup low-sodium soy sauce
1 tbsp oyster sauce
1 tbsp hoisin sauce (optional)
1 tbsp cornstarch mixed with 1/4 cup cold water
1 tsp sesame oil
1 tsp sugar
1/2 cup chicken broth or water
Instructions:
Marinate the Chicken
Combine sliced chicken, soy sauce, and cornstarch in a bowl. Let it marinate for 15–20 minutes.
Prepare the Sauce
Mix all sauce ingredients in a small bowl. Stir until smooth and set aside.
Cook the Chicken
Heat 1 tbsp of oil in a large wok or skillet over medium-high heat. Stir-fry the chicken until lightly browned and cooked through. Remove and set aside.
Stir-Fry the Vegetables
Add the remaining oil to the wok. Stir-fry garlic and ginger until aromatic. Add onions, celery, and other vegetables. Cook for 2–3 minutes, keeping them crisp-tender.
Combine and Finish
Return the chicken to the wok. Pour the sauce over the mixture. Stir and cook for 1–2 minutes until the sauce thickens and evenly coats the ingredients.
Serve
Serve hot over steamed rice or noodles.
Notes and Tips
Vegetable Variety: Use any vegetables you have on hand like zucchini, carrots, or cabbage.
Protein Options: Substitute chicken with shrimp, beef, pork, tofu, or tempeh.
Cooking Method: Keep the heat high during stir-frying for a smoky flavor and crunchy texture.
Make-Ahead: Chop vegetables and marinate chicken ahead of time to reduce prep work.
Benefits:
High Protein: Chicken is a lean protein source, essential for muscle repair and growth.
Rich in Fiber: Vegetables contribute to digestive health and satiety.
Low-Calorie Option: Can be made with minimal oil for a lighter dish.
Customizable: Easily adjusted for dietary preferences or restrictions (e.g., gluten-free by using tamari).
Nutritional Information (Per Serving, Approximate)
Calories: 280
Protein: 28g
Carbohydrates: 15g
Fat: 10g
Fiber: 3g
Sodium: 600mg (varies with sauces used)
Questions and Answers
Q: Can I make this gluten-free?
A: Yes! Use gluten-free soy sauce and replace oyster and hoisin sauce with gluten-free alternatives.
Q: Can I make it vegetarian?
A: Substitute chicken with tofu or tempeh and use vegetable broth instead of chicken broth.
Q: How do I store leftovers?
A: Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave.
Q: Is Chicken Chop Suey the same as Chow Mein?
A: No, Chop Suey is served over rice or separately, while Chow Mein includes stir-fried noodles.
Q: What’s the best oil for stir-frying?
A: Use high-smoke-point oils like vegetable, peanut, or avocado oil.
Enjoy this flavorful and nutrient-packed dish!