Wok Sautéed Mizuna with Minced Chicken
Serves 4 to 6
Time 1 hr 25 min
Mizuna is a small, feathery, pointed green leaf in the mustard green family. It has a slightly bitter flavor and is often included in field green salad mixes. You may substitute watercress, baby spinach leaves, mustard greens or kale. The mizuna leaves are added last and barely cooked. If substituting kale, add it a bit earlier in the recipe, with the carrot and onion, so it will be tender. Any way you decide to prepare this dish, serve it with basmati rice or short grain brown rice. From The Whole Foods Market Cookbook
Special Diets:
Ingredients
- 1 egg white, lightly beaten
- 1 1/2 teaspoon tamari or soy sauce, divided
- 2 cloves garlic, finely chopped
- 1 pound boneless, skinless chicken breast, very finely chopped
- 2 teaspoons canola or peanut oil, divided
- 2 carrots, finely chopped
- 1/2 medium yellow onion, finely chopped
- 5 water chestnuts, finely chopped
- 1/2 teaspoon chile paste with garlic
- 1 tablespoon lime juice
- 1 pound mizuna, trimmed
- 2 green onions, finely chopped
Method
In a medium bowl, mix egg white with 1/2 teaspoon of the tamari, garlic and chicken.
Cover and refrigerate for 1 hour.
Heat 1 teaspoon of the canola or peanut oil in a wok or large skillet over high heat.
Add chicken mixture and cook, stirring constantly, 4 to 6 minutes, or until chicken is cooked through and appears opaque.
Transfer chicken to a plate and set aside. Heat remaining 1 teaspoon oil in wok.
Add carrots, onions and water chestnuts and cook, stirring constantly, until fragrant, about 1 minute.
Add remaining 1 teaspoon tamari, chile paste, lime juice and mizuna and cook, stirring often, until slightly wilted, about 2 minutes.
Return chicken to wok and toss well. Garnish with green onions and serve.
Nutritional Info:
Per serving: 160 calories (40 from fat), 4.5g total fat, 1g saturated fat, 50mg cholesterol, 190mg sodium, 7g carbohydrates (2g dietary fiber, 3g sugar), 22g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 egg white, lightly beaten
- 1 1/2 teaspoon tamari or soy sauce, divided
- 2 cloves garlic, finely chopped
- 1 pound boneless, skinless chicken breast, very finely chopped
- 2 teaspoons canola or peanut oil, divided
- 2 carrots, finely chopped
- 1/2 medium yellow onion, finely chopped
- 5 water chestnuts, finely chopped
- 1/2 teaspoon chile paste with garlic
- 1 tablespoon lime juice
- 1 pound mizuna, trimmed
- 2 green onions, finely chopped