Chinese Cabbage Chicken is a popular recipe prepared originally in China, and now eaten all through the world. It is prepared with chicken breasts and Chinese cabbage, along with other vegetables of choice. It may be served with hot rice.
Ingredients
Boneless chicken breast
Soy sauce
Dry sherry
Cayenne
Cooking oil
Chopped onion
Minced garlic
Ground coriander
Wine vinegar
Sliced Chinese cabbage
Sliced water chestnuts
Tomato paste
Dried red pepper flakes
Chopped cilantro
Salt
Water
Preparation
The chicken breast is marinated with sherry, cayenne and soy sauce for about 10 minutes and then added to heated oil in a large wok. The chicken is stirred and cooked for about 2 minutes, and removed when done. Adding a little more oil to the pan onion, garlic and coriander are stirred together for about 4 minutes to which the remaining sherry and vinegar is added. After a minute or so, Chinese cabbage, water chestnuts, soy sauce, tomato paste, red pepper flakes and water is added and cooked for another 3 minutes. Finally, the chicken and the cilantro is added and stirred for 1 or 2 minutes till the chicken is just done.
Nutritive Value
Each serving of about 249 gm contains 320.3 calories, 8.8 gm fat, 87.9 mg cholesterol, 11.7 gm carbohydrate, 37 gm protein and 786.9 mg sodium.
Health Benefits
Chinese Cabbage – It is low in calorie, sodium and saturated fat. It is recommended by dieticians as it is rich in soluble fibers and contains compounds which reduce bad cholesterol. It also protects against breast cancer and prostate cancer. It is also rich in antioxidant compounds, vitamin A, potassium folic acid and anti-inflammatory properties.
Chicken Breast – It is high in lean protein and low in calorie. It also contains the B group of vitamins, selenium and other nutrients. The B vitamins help in blood production, healthy circulation and neurological function, while selenium helps in immunity, promotes thyroid function and protects against cancer and heart disease.
Soy Sauce – It is a rich source on niacin or vitamin B3 which helps in increasing healthy cholesterol.
Garlic - It has antibacterial properties and is rich in manganese and vitamins B6 and C. It protects the liver as it helps to balance a diet rich in iron.
Pepper - It contains antibacterial properties helps in absorption of vitamins and minerals, aids in digestion, helps in liver functioning and may also prevent certain types of cancers.