Calories 216, 9 g Carbohydrates, 17 g Protein, 12 g Total Fat, 1 g Saturated Fat, 8 g Monounsaturated Fat, 3 g Polyunsaturated Fat, 39 mg Cholesterol, 1 g Dietary Fibre, 676 mg Sodium, 297 mg Potassium. 

 

A popular restaurant dish, Moo Goo Gai Pan means “fresh mushrooms with sliced chicken.”

Prep Time: 15 minutes

Cook Time: 7 minutes

Total Time: 22 minutes

Ingredients:

3/4 pound boneless, skinless chicken breasts

Marinade:
2 tablespoons soy sauce
1 tablespoon rice wine or dry sherry
a few drops sesame oil
1 tablespoon cornstarch

Vegetables:
1 cup fresh button mushrooms
1/2 cup canned bamboo shoots
1/2 cup canned water chestnuts
2 slices ginger
1 garlic clove

Sauce:
1/2 cup chicken stock*
2 tablespoons oyster sauce
1 teaspoon sugar
1 tablespoon cornstarch
.
Other:
3 tablespoons oil for stir frying, or as needed
Preparation:

Cut the chicken breasts into thin strips. Add the marinade in the order given, adding the cornstarch last. Marinate the chicken for about 15 minutes.

While the chicken is marinating, prepare the vegetables. Wipe the mushrooms clean with a damp cloth and cut into thin slices. Rinse the canned bamboo shoots and water chestnuts to remove any “tinny” taste and drain thoroughly. Slice and chop the ginger, and peel and mince the garlic clove.

Prepare sauce ingredients and set aside.

Heat wok and then add 2 tablespoons oil. Add the chicken and stir-fry until it changes color and is nearly cooked through. Remove and set aside.

Add 1 tablespoon oil. Add the garlic and ginger and stir-fry briefly. Add the mushrooms and stir-fry for several seconds, then add bamboo shoots, and water chestnuts. Stir-fry briefly. Give the sauce a quick restir, then make a well in the middle of the wok and add sauce. Cook, stirring, until the sauce is thickened.

Return chicken to wok. Mix together and serve hot.

*You can also use chicken broth. Just bring it to a boil, add a bit of rice wine for flavor, and let it simmer for about 5 minutes.
Another variation is to boil the mushrooms in the chicken broth before stir-frying.

Nutritional Breakdown based on 4 servings,