How about a Chinese twist to your everyday meal? This chicken chop suey recipe features moist chicken thighs stir-fried with crunchy carrots, snappy snow peas, crispy bell peppers, and tender cauliflower. A simple yet flavorful dish.
Is Chicken Chop Suey Healthy?
Yes, our chicken chop suey is a nutritious option.
With less than 500 calories in one serving, you will have a dish high in protein and packed with vitamins.
Specifically, one serving contains a hearty amount of 29 g protein, thanks to the chicken. Meanwhile, the addition of carrots and red bell peppers gives our dish a boost of vitamins A and C.
Important elements, such as sodium and saturated fats, are also kept within the nutrition goals set by the 2020 – 2025 Dietary Guidelines for Americans, with less than 600 mg and around 2 g for each serving, respectively.
Ingredients You’ll Need
For this recipe, we need chicken thighs, seasonings, sauce, veggies, and cooked white rice.
- Chicken: This recipe calls for skinless boneless chicken thighs. These dark-meat cuts are highly juicy and tender and rich in flavor, perfect for stir-fry dishes. We toss them with paprika and garlic powder to add yet more flavor.
- Sauce: This sauce gives our chicken a delicious savory taste. Simply mix together 6 ingredients, including sesame oil, water, cornstarch, ground black pepper, reduced-sodium soy sauce, and oyster sauce, then add it to the chicken while stir-frying so that the meat soaks up all the flavor as it cooks.
- Veggies: Throw in carrots, cauliflower, red bell peppers, and snow peas for a fresh and colorful mix.
- Rice: We serve this chicken chop suey along with cooked white rice for a more fulfilling meal.
How to Store the Leftovers
You can store the leftover chicken chop suey in an airtight container in the fridge for up to 2 days.
To reheat, simply microwave it at high heat for 1 minute or give it a quick stir-fry for about 3-4 minutes.
What to Serve with Chicken Chop Suey
Here are some delicious side dishes to pair with our this recipe:
How to Make Chicken Chop Suey
This chicken chop suey is a great way to enjoy a healthy tasty meal, high in protein and packed with vitamins. The chicken is flavorful, and the veggies are refreshing.
- cook TIME 30 mins
- prep TIME 15 mins
- total TIME 45 mins
- COURSE Main Course
- CUISINE Asian
- SERVINGS servings
- CALORIES 487 kcal
INGREDIENTS
- 0.5 tbspsesame oil
- 1 tbspgarlic minced
- 2 tspcornstarch
- 10 ozcauliflower cut into florets
- 2 ozred bell pepper chopped
- 2 ozcarrot sliced
- 2 ozonion cut into wedges
- 0.5 tspground black pepper
- 2 tbspcanola oil
- 2 tbspscallions cut into rings
- 16 ozskinless boneless chicken thigh sliced
- 3.5 cupscooked medium-grain rice from 1 3/4 cups uncooked rice
- 2 ozsnow peas trimmed
- 2 tbspreduced-sodium soy sauce
- 2 tspoyster sauce
- 1 tsppaprika
- 0.5 tspgarlic powder
- 0.3 cupwater
INSTRUCTIONS
Prep:
Prep the chicken: Cut the chicken breasts lengthwise into slices of 0.5-inch width.
Cut the cauliflower into florets: Wash the cauliflower under running water, then pat dry. Place the cauliflower on a cutting board, the large stem facing up. With a paring knife, slice the large florets away from the large stem, one by one. Half or quarter the florets to have even pieces.
Cut the carrot into half moons: Cut off the top and peel the skin. Cut the carrot in half crosswise, then each half into halves lengthwise. Place each quarter flat-side down, then make diagonal cuts to have thin half-moon slices.
Cut the onion into wedges: Half the onion lengthwise and slice off the root and head. Lay one half flat and make a vertical cut right through the center to have two large wedges. Flip the large wedges and cut them into four small wedges.
Chop the bell pepper: Slice off one side of the bell pepper lengthwise, about 3/4 inch away from the core. Repeat with the other sides, then leave out the core. Finally, cut across the slices to make smaller pieces.
Peel and mince the garlic: cut to remove the root part of each garlic clove then press them down hard with the side of a knife to remove the peel with ease. Mince the peeled cloves.
Chop the scallions: Rinse the scallions, pat dry, then lay them in an even layer on a cutting board. Remove 2 inches from the tops and the root ends, then slide the blade of a sharp knife in a back-and-forth motion to make scallion rings.
Cook:
Make the sauce: In a small mixing bowl, add 1/2 tbsp sesame oil, 2 tsp cornstarch, 1/2 tsp ground black pepper, 2 tbsp reduced-sodium soy sauce, 2 tsp oyster sauce, and 1/4 cup water. Stir to combine.
Season the chicken: In a medium bowl, add 16 oz skinless boneless chicken thigh, 1 tsp paprika, and 1/2 tsp garlic powder. Toss well to coat evenly.
Saute the garlic: In a skillet over medium heat, add 2 tbsp canola oil and 1 tbsp garlic. Saute for 30 seconds.
Add the chicken: Add the seasoned chicken and stir-fry for 7 minutes.
Add the carrot, cauliflower, and snow peas: Add 2 oz carrot, 10 oz cauliflower, and 2 oz snow peas. Stir-fry for 3 minutes.
Add red bell pepper and onion: Add 2 oz red bell pepper and 2 oz onion. Stir for 2 minutes.
Add the sauce: Add the sauce and stir well for 3 minutes. Remove from heat when done.
Garnish and serve: Sprinkle chopped 2 tbsp scallions on top of four servings and serve with hot white rice.
NUTRITION
