Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Shiitake | 1/2 cup (73g) | 34 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Safflower | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 boneless, skinless chicken breasts, butterflied and lightly pounded
- 1 head broccoli, cut up
- 3 tbsp ginger, minced
- 3 tbsp garlic, minced
- ½ cup scallions, chopped
- 2 tsp safflower oil
- 1 tsp sesame oil
- ½ cup low sodium soy sauce
- 1 cup dehydrated shiitake mushrooms
- 2 cups water
- 2 tbsp cornstarch
Directions
Soak the shiitake mushrooms in a bowl of warm water til pliable and soft, 20 minutes.
Remove them straining the soaking water through a sieve or cheese cloth and reserving.
Slice up the mushrooms and reserve.
Slice up the chicken into thin pieces and coat with * 1 tbsp soy sauce, the sesame oil, and 2 tbsp cornstarch.
Allow the chicken to marinate for 20 minutes.
In a heated wok or large saute pan, add the safflower oil and briefly fry the chicken strips.
Add the ginger and garlic and toss together coating evenly.
Add the broccoli and ½ of the shiitake water to the pan and cover steaming for 5 minutes until the broccoli is cooked.
Add the scallions and remaining soy sauce to the pan and cook 1 minute longer.
The resulting dish is one that is high in flavor and low in carbohydrates.
For all intent and purposes, the cornstarch can be omitted resulting in a broth as opposed to a sauce.