about 1 year ago
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 carrots and onions.
Serves 4 to 6
- 1 egg white, lightly beaten
- 1 1/2 teaspoon tamari or soy sauce
- 2 cloves garlic, finely chopped
- 1 pound boneless, skinless chicken breast, very finely chopped
- 2 teaspoons canola or peanut oil
- 1/3 cup finely chopped carrot
- 1/3 cup finely chopped yellow onion
- 1/4 cup finely chopped water chestnuts
- 1/2 teaspoon chile paste with garlic
- 1 tablespoon lime juice
- 1 pound mizuna, trimmed
- 1/4 cup finely chopped green onions
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, for 1 minute. Add remaining 1 teaspoon tamari, chile paste, lime juice, and mizuna and cook, stirring often, until slightly wilted. Return chicken to wok and toss well. Garnish with green onions and serve.
- 148 calories
- 4g total fat
- 1g saturated fat
- 48mg cholesterol
- 206mg sodium
- 10g carbohydrate (3g dietary fiber, 2g sugar)
- 20g protein