Hawaiian Ginger-Chicken Stew

By Caroltoo Latest Reply 2012-05-30 15:01:30 -0500
Started 2012-05-29 16:11:50 -0500

Several of you have asked me how I use chopped ginger and garlic. My response is usually that I add it to just about anything I'm cooking. When I saw this today, I thought I'd share it, since it uses garlic, ginger, and dark greens — all 3 healthy items recommended for those of us with diabetes. It's both lo-cal (under 210/serving) and low-carb () which is a really big plus!

Hawaiian Ginger-Chicken Stew
Preparation Time: 35 min Cook Time: 35 min.
Level: Easy Serves: 4

This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with quinoa.

•1 tablespoon sesame oil, or coconut oil
•1 pound chicken tenders, cut into 1-inch pieces
•1 2-inch piece fresh ginger, peeled and cut into matchsticks or minced
•4 cloves garlic, thinly sliced
•1/2 cup dry sherry, (see Tip)
•1 14-ounce can reduced-sodium chicken broth
•1 1/2 cups water
•2 tablespoons reduced-sodium soy sauce
•1 teaspoon Asian red chili sauce, such as sriracha, or to taste
•1 bunch mustard greens, kale, beet greens, or chard, stemmed and chopped (6-7 cups), or 2 cups frozen chopped mustard greens

1. Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
2. Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes.
3. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chili sauce and mustard greens (kale or chard) and cook until the greens are tender, about 3 minutes.
4. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.

Tips: “Cooking sherry” can be high in sodium. Instead, look for dry sherry with other fortified wines in your wine or liquor store.

Nutritional Information Per serving:
Total calories: 213 cal.
Carbohydrates: 7 g
Dietary Fiber: 3 g
Fat: 6 g
Saturated Fat: 1 g
Protein: 27 g
Potassium: 641 mg
Sodium: 606 mg
Cholesterol: 63 mg

Sorry … no time this morning to format it onto our template, but hope you enjoy.

Source: LifeScripts

13 replies

Young1s 2012-05-30 13:21:37 -0500 Report

This looks like a winner, even if it is a stew recipe in the middle of Spring. Haha.
I have all the ingredients, with the exception of the dry sherry. Any suggestions about good sub? Other than more chicken stock, that is.

Caroltoo 2012-05-30 13:25:03 -0500 Report

Do you have a dry white wine? If not, the chicken broth is fine.

Young1s 2012-05-30 13:54:36 -0500 Report

Prefer to cook without the alcohol. I just thought there might be another non-alcoholic substitute that I may not have known about for the sherry or wine. I was thinking some white grape juice, but thought that might give it a weird sweet flavor, that throws off the recipe.

Caroltoo 2012-05-30 14:55:55 -0500 Report

Sherry dry/sweet, considered a dessert wine, so the grape juice should get that flavor, but not using it would be fine also. I hadn't thought much past the fact that cooking removes the alcohol, but I understand what you mean.

Nick1962 2012-05-30 12:20:40 -0500 Report

Mmmm. Sounds a lot like a soup at one of my favorite korean places here locally, 'cept they add shitake mushrooms.

Caroltoo 2012-05-30 12:31:03 -0500 Report

That's a thought. How do you keep your shitake mushrooms from feeling slimy? I react to them much like many people do to okra, which I happen to like, at least in gumbo.

Another thought: how do you cook chard? See my message to locarbarbie below for the background to this question.

Nick1962 2012-05-30 14:00:43 -0500 Report

I don't often use shitakes ($$$), but when i do they don't sit long enough.
Most folks around here (the south) will cook their greens old school with a pressure cooker or boil them to death in chicken broth. Another method is to throw them in while boiling salt cured ham (to release the salt) and cook them in the same pot.
Being the transplant I am, I just cut out the spines/stalks and cut them into about 1" size pieces and pan sautee them with olive oil, then throw in chopped onion and maybe bacon bits, then put on a lid and let them sweat about 10 minutes, finish with salt/pepper/butter.

locarbarbie 2012-05-30 07:10:34 -0500 Report

I can not wait to get home (from work) and make this. I love kale and collard greens, not sure I have ever had mustard greens though. This recipe sounds absolutely perfect…quick, low cal/carb, spicy and delicious. Thanks Carol!

Caroltoo 2012-05-30 12:28:49 -0500 Report

I use kale and beet greens in many of my stews. They add flavor, texture, and so many vitamins. Glad you are going to try this.

I've never used collard greens. Maybe Nick could comment on how to prep them. I bought some one time, but they got too old before I decided how to deal with them. They just seemed like rubber paddles and the more I looked at them the less I thought they would be edible; and yet, I have had friends who have said they love them.

GabbyPA 2012-05-29 18:48:50 -0500 Report

Carol, would you also post this in the recipe section? That way we can find it over and over as we need it. Sounds yummy.

Caroltoo 2012-05-29 22:36:25 -0500 Report

When I get time; didn't have more than just cut and paste time this morning.

I find our recipe template not very easy to use and don't like having to go to another site to find the nutritional values component by component. Lucky with this one, the nutritional piece is already there!