An easy main dish that is sure to please the pickiest of palettes and busiest of cooks. Use homemade "oyster" sauce (recipe included) and organic sprouted tofu instead of chicken for a vegan-friendly option.

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  • Preparation Time

    20 minutes

  • Cooking Time

      25 minutes

  • Difficulty Rating

    2

  • Health Level

    4

  • Serves

    6
By Adam Feldman
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Ingredients

    1. 1 Tbsp. / 14 ml sesame oil
    2. 2 medium yellow onions, diced
    3. 2 medium carrots, sliced or quartered
    4. 6 boneless chicken thighs or breasts, preferably pastured (approximately 1½ lbs / 3½ kg total) - with skin for keto version
      • or tofu, preferably organic sprouted, sliced into ½-inch / 1-cm fillets
    5. 1 oz / 57 g dried Asian mushrooms (e.g., maitake, shiitake), soaked in warm water
    6. 1 Tbsp. / 14 ml rice wine
    7. 1 cup / 240 ml oyster sauce, preferably homemade* or organic MSG-free
    8. 1 cup water (best to include the mushroom water as part of this)
    9. 3 lbs / 1½ kg bok choy (approximately 2 bunches or “heads”), chopped
  *Homemade “Oyster” Sauce
  1. 1 tsp. / 4½ ml sesame seed oil
  2. 1 1-in/2½-cm piece ginger, minced
  3. 1 oz. / 30 g dried oyster or shiitake mushrooms, soaked and chopped
  4. 2 tsp. / 30 ml cornstarch, preferably organic
  5. 1 cup / 240 ml water (best to include the mushroom water as part of this)
  6. 1 Tbsp. / 14 g miso paste or low-sodium soy sauce, preferably organic MSG-free
  7. 1 tsp. / 5 ml coconut nectar or real maple syrup or:
    • 1 tsp. / 5 g coconut or whole cane sugar dissolved in 1 tsp. / 5 ml water
  8. 1 Tbsp. / 14 ml flaxseed oil

Directions

    1. Warm oil in nonstick pan with matching lid over medium-high heat. Add onions and allow to brown slightly, about 5 minutes
    2. Add chicken and cook until well browned on both sides, about 5 minutes.
    3. Add rice wine, oyster sauce**, presoaked mushrooms, carrots, and water. Return lid, and simmer for 20 minutes, turning chicken at least once.
    4. Add bok choy, return lid, and simmer until leaves are tender, about 5 minutes.
    5. Serve with steamed brown rice (⅓ cup cooked = 1 carb exchange).
  **Sauce
  1. Warm sesame seed oil over low heat. Add ginger, and saute until lightly browned.
  2. Add mushrooms and saute until darkened.
  3. Add cornstarch, water, miso paste or soy sauce, and syrup, and blend well.
  4. Cover and simmer for 10 minutes, stirring occasionally.
  5. Remove from heat and allow to cool.
  6. Add cooled mixture and flaxseed oil to blender or food processor, and puree until smooth.
Serving size:½ thigh or 1 cup / 250 g tofu Exchanges per Serving: 2 Protein, 1 Veg

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