Non-fried Sweet-and-Sour Chicken Breast with Vegetables
Succelent chicken breast with plenty of mixed vegetables. Delicious, yet low in calories!
Photographed by TAISUKE SUZUKI
Calorie count is per serving.
Excludes time needed to reconstitute the dried shiitake mushrooms
Ingredients (Serves 4)
- 1 chicken breast (large) (300 g)
- 2 tsp soy sauce
- 1 tsp sakeNote
Shaoxing (rice wine) if available.
- A little ginger juice
- 2 dried shiitake mushrooms
- 1 new onion
- 2 green bell peppers
- 1/2 carrot
- 1 clove garlic
- 150 ml shiitake mushroom soaking liquidNote
If necessary, add water to bring up to volume.
- 3 tbsp sugar
- 2 tbsp soy sauce
- 2 tbsp rice vinegar
- 1 tbsp ketchup
- 1 tbsp potato starch
- 1 tsp granulated chicken stock (Chinese)
- 150 ml shiitake mushroom soaking liquid
- 2 tbsp potato starch
- 1 tsp salt
- A dash of vegetable oil
- 1 tbsp sesame oil
Soak the dried shiitake in a plastic bag filled with 150 ml of water to reconstitute. Remove the shiitake (retain the soaking liquid) and cut into bite-size pieces, laying the blade at an angle. Slice the chicken, also at an angle. Rub [A] into the chicken and sprinkle with 2 tbsp of potato starch. Cut the onion into bite-size pieces. Cut the bell pepper lengthwise in half. Remove the stem and seeds and cut into bite-size pieces. Cut the carrot lengthwise in half and cut diagonally into thin slices. Cut the garlic into thin slices.
Dusting the chicken breast with potato starch prevents the meat from drying out.
Pour 800 ml of hot water into a pot, add 1 tsp of salt and a dash of vegetable oil and bring to a boil. Add the carrots and simmer for 1-2 minutes. Add the chicken, and stir to separate the pieces. Follow with the onions and bell peppers. Once the chicken turns white, empty the entire contents of the pot into a strainer.
Coating the ingredients with oil by parboiling them with a dash of oil adds the kind of flavor you associate with deep frying, without the calories!
In a frying pan, heat 1 tbsp of sesame oil and the garlic over medium heat. When aromatic, mix [B] and add to the pan. Bring to a gentle boil and add the shiitake and the remaining ingredients to coat with the sauce.
Rich and flavorful. Satisfy your taste buds without feeling guilty.