Steaming chicken is a quick and healthy way to cook.
Ingredients
- 4 x 150g chicken breast fillets
- 1 1/2 tablespoons Chinese rice wine (shaohsing) (see note)
- 8cm piece ginger, cut into matchsticks
- 6 small dried shiitake mushrooms (see note), soaked in boiling hot water for 10 minutes, stalks removed, sliced
- 1 bunch baby (Dutch) carrots
- 1 bunch Chinese broccoli (gai lan)
- 2 teaspoons sesame oil
- Spring onion, thinly sliced, to garnish
- Fresh coriander leaves, to garnish
Equipment
- Bamboo steamed
Method
- Step 1Slice chicken on an angle and combine with wine, salt and plenty of freshly ground white pepper in a bowl. Leave to marinate for 10 minutes. Place chicken, overlapping, onto a heatproof plate. Scatter ginger and mushrooms over chicken. Place in a bamboo steamer and steam for 8-9 minutes or until cooked. If you have a multi-layered steamer, place carrots and chopped broccoli on a plate on top of chicken for the last 3 minutes of chicken cooking time until just tender (otherwise blanch in boiling water).
- Step 2Divide chicken, carrots and broccoli among serving plates. Drizzle oil over top and scatter with onion and coriander.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1009 kj
Energy
5g
Fat Total
1g
Saturated Fat
4g
Fibre
37g
Protein
88mg
Cholesterol
113.29mg
Sodium
2g
Carbs (sugar)
10g
Carbs (total)
All nutrition values are per serve
Notes
Chinese rice wine (shaohsing) and dried shiitake mushrooms are available from Asian food shops.
- Author: Olivia Andrews
- Image credit: Ben Dearnley & Amanda McLauchlan
- Publication: Taste.com.au
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