Brussels sprouts in a stir-fry? Why not! Although you’ll probably never see this dish on a Chinese takeout menu, I love making stir-fries with uncommon ingredients. Shred the
sprouts thinly with a sharp knife or buy them pre-shredded, and make sure your pan is really hot so they brown a little on the edges. This low-carb dish is so loaded with veggies you won’t even miss the rice.
Spicy Stir-Fried Chicken and Shredded Brussels Bowls
- 1 teaspoon grapeseed or canola oil
- 1/2 pound (227g) 93% fat-free ground chicken
- 3 tablespoons reduced-sodium soy sauce*
- 1/4 teaspoon crushed red pepper
- 1/2 small onion, chopped
- 2 garlic cloves, minced
- 1/2 teaspoon fresh ginger, grated
- 3 cups (300g) shredded Brussels sprouts
- 1/2 cup (50g) shredded carrots
- 1/4 cup (45g) sliced red bell pepper
- 3/4 cup (55g) sliced shiitake mushrooms
- 1/2 tablespoon Shaoxing (Chinese rice wine), mirin or dry sherry
- 1 teaspoon toasted sesame oil
- 1 medium scallion, sliced, for garnish
* Read the label to be sure this product is gluten-free.
In a large nonstick skillet or wok, heat 1/2 teaspoon of the grapeseed oil over high heat. When the pan is hot and almost smoking, add the chicken, 1/2 tablespoon of the soy sauce and the crushed red pepper. Brown the chicken, using a wooden spoon to break it into small pieces as it cooks, 3–4 minutes. Add the onion, garlic and ginger and cook, stirring, until softened, 2–3 minutes. Transfer to a medium bowl.
To the pan, add the remaining 1/2 teaspoon grapeseed oil, the Brussels sprouts and carrots. Cook, stirring, until browned, about 5 minutes. Add the bell pepper and mushrooms. Pour in the remaining 2 1/2 tablespoons soy sauce, rice wine and sesame oil. Cook, stirring occasionally, until the vegetables are crisp-tender, about 2 minutes. Return the chicken to the skillet, stir and reheat for about 30 seconds. Remove the pan from the heat, garnish with the scallion, and divide between two bowls.
Skinny scoop: The trick to a stress-free stir-fry? Have all your ingredients prepped and ready before you start.
Serves: 2 | Serving Size: 1 3/4 cups
Nutrition (per serving): Calories: 318; Total Fat: 14.5g; Saturated Fat: 3.5g; Monounsaturated Fat: 6g; Cholesterol: 98mg; Sodium: 926mg; Carbohydrate: 23g; Dietary Fiber: 7.5g; Sugar: 7g; Protein: 27g
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