Glen Jarvis

450 Calorie Chicken Chop Suey

Glen Jarvis
450 Calorie Chicken Chop Suey

Recipe

(Makes 2 Serves)

Ingredients 

  • 200g boneless, skinless chicken breast

  • 1/2 tsp baking soda

  • 1 tbsp cornflour

  • 1 1/2 tbsp light soy sauce

  • 1 tbsp oyster sauce

  • 1 tbsp Chinese cooking wine

  • 1/2 tsp sesame oil

  • Pinch black pepper

  • 3/4 cup water

  • 1 tsp peanut oil

  • 1 brown onion (about 100g)

  • 2 medium carrots

  • 100g mushrooms

  • 1 bunch choy sum 

  • 2 cloves garlic

  • 2 green onions 

  • 100g basmati rice 

Method

  1. Slice chicken into thin slices. Place in a bowl and coat with baking soda to tenderise. Leave for 20 minutes and then thoroughly rinse the baking soda from the chicken. 

  2. In a small jug, combine the cornflour and soy sauce. Mix thoroughly with a fork until there are no lumps. 

  3. Add oyster sauce, cooking wine, sesame oil, pepper and water to soy sauce. Mix well to combine, set aside. 

  4. Slice brown onion, carrots and mushrooms into similar sized portions as chicken. Thinly slice the pale portion of the green onions. 

  5. Use a knife to cut the choy sum in half so the leaves and the stems are separated. Cut the stems into thirds and place with the onions, carrots and mushrooms. Cut the leaves into thirds and set them aside. 

  6. Cook rice in a pot or rice cooker per the package instructions.  

  7. Heat a pan or wok over high heat and add peanut oil. 

  8. Add chicken to pan and cook for 1-2 minutes until lightly browned. 

  9. Add all vegetables apart from the choy sum leaves. Crush garlic cloves into pan. Stir continuously for 2 minutes. 

  10. Add choy sum leaves and sauce. Continue to cook and stir for 1-2 minutes until leaves wilt and sauce thickens. Vegetables should still be crisp. Remove from heat. 

  11. Divide rice between two bowls. Divide chop suey over rice in bowls. 


Nutritional Information Per Serve

100g Chicken Breast - 105 Cals

1/2 Tbsp Cornflour - 36 Cals

3/4 Tbsp Soy Sauce - 4 Cals

1/2 Tbsp Oyster Sauce - 16 Cals

1/2 Tbsp Chinese Cooking Wine - 3 Cals

1/4 Tsp Sesame Oil - 10 Cals

1/2 Tsp Peanut Oil - 20 Cals

1 Garlic Clove - 5 Cals

1/2 Brown Onion - 16 Cals

1/2 Bunch Choy Sum - 9 Cals

1 Medium Carrot - 25 Cals

50g Mushrooms - 17 Cals

50g Basmati Rice - 184 Cals

Total - 450 Calories / Serve