This colorful dinner creation came out delicious and much lighter than I expected. Once you have all the sauce ingredients handy and the veggies cut up, you can be eating this tasty meal in 15 minutes! We ate it as is since rice isn’t allowed on a low-carb regimen. This recipe is suitable for all phases of Atkins, Keto diets, Primal-Paleo as well, provided you omit the xanthan gum or use a plan suitable thickener.
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1 large chicken breast, de-boned and skinned (boil skin & bones for broth), cut into small pieces (mine was huge and yielded 10 oz. meat)
3 T. coconut oil
3 oz. yellow or white onion, sliced in wedges
1 medium carrot, peeled and sliced thin
3 oz. red bell pepper, cut into small pieces
2 cups bokchoy, sliced (keep white & green part separate as you will add to wok separately)
½ c. canned mushrooms, drained (or 1 cup fresh, sliced)
¼ c. green onion tops, chopped ½”
2 cloves garlic, minced
2 tsp. minced ginger root
1 c. chicken broth (or rich leftover roasted chicken drippings from your freezer. I save for Chinese fare)
2 T. low-sodium soy sauce
½-3/4 tsp. Sambal Oelek chili paste (or ½ tsp. Sriracha sauce)
¼ tsp. xanthan gum or your favorite thickener
OPTIONAL: Sprinkle of sesame seeds for flare.
DIRECTIONS: In a medium bowl, stir the soy sauce, Sambal Oelek, garlic, ginger root and xanthan gum into the chicken broth/drippings. Set aside while you do the stir-frying.
Heat a wok over high heat a couple minutes. Add the cold oil and chicken immediately before the oil heats. The Chinese cook’s saying is “Hot Wok, Cold Fat”. This method prevents meat from sticking to the pan. Stir-fry until chicken is no longer pink. Add the yellow onion and carrots. Continue stir-frying until they just begin to soften a bit but are still quite firm. Add red pepper and white stem part of the bokchoy next. Stir fry until they are just slightly softened. Add mushrooms and green onion next, stirring a few times. Lower heat to medium-high and add the sauce to the wok. Add the bokchoy green leafy part and simmer just long enough for it to go limp, or about 2 minutes. If using, add sesame seeds and stir once. During this simmer stage, the flavors will co-mingle nicely. Serve at once.
NUTRITIONAL INFO: Makes 4 large adult servings, each contains:
250 calories, 13.2 g fat, 9.30 g carbs, 2.92 g fiber, 6.38 g NET CARBS, 25 g protein, 712 mg sodium