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
A writer and entrepreneur, Luna’s day doesn’t start at the computer keyboard, but in the kitchen.
Half of her working hours are spent on mixing ingredients for her recipes. The other half involve working with the tech team to research and test the tools and appliances that promise to make kitchen work effortless and mess-free. From a kitchen knife or water filter to the Instant Pot, if it can help save time and effort for the home cook, Luna and her team are on it.
Luna’s extracurricular pastimes include camping, travel, and photography.