Recipes · American · Main Courses
Chop Suey
One serving has 361 kcal and 34 g protein, and at least a fifth of a woman's daily need of niacin (106%), vitamin K (106%), pyridoxine (104%), selenium (71%), pantothenic acid (58%) and phosphorus (57%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (434 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein
- Contains: celery, gluten, poultry, soy
Ingredients
- 130 g Chicken breast, boneless, skinless, raw
- 40 g Celery, raw
- 60 g Cabbage, green, raw
- 40 g Bean sprouts, raw
- 30 g Mushrooms, cremini, raw
- 20 g Carrots, raw
- 20 g Onions, raw
- 5 g Garlic, raw
- 60 g Chicken broth
- 5 g Cornstarch
- 10 g Soy sauce
- 2 g Sugar
- 12 g Vegetable oil
- 0.3 g Salt
Method
- Slice the chicken thinly and cut the vegetables into similar-sized bite pieces.
- Heat the oil in a wok over high heat and stir-fry the chicken for 3-4 minutes until nearly cooked through, then push it to one side.
- Add the onion, garlic, carrot and celery and stir-fry for 2-3 minutes, then add the cabbage and mushrooms and cook for 2 minutes more.
- Mix the chicken broth, soy sauce, sugar, salt and cornstarch together, then pour into the pan.
- Toss everything together and cook for 2-3 minutes until the sauce thickens and coats the chicken and vegetables and the chicken is fully cooked (74 °C/165 °F).
- Stir in the bean sprouts for the last minute so they stay crisp, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 361 kcal | 17% |
| Carbohydrates | 21.1 g | |
| Water | 358 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 34.2 g | 71% |
| Tryptophan | 0.43 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 3.1 g | |
| Methionine | 0.82 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 1.2 g | |
| Fat | 15.9 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.6 g | |
| Saturated | 2.7 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 96.1 mg | |
| Calcium | 83.2 mg | 8% |
| Copper | 0.34 mg | 38% |
| Iron | 1.7 mg | 10% |
| Magnesium | 72.9 mg | 24% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 400 mg | 57% |
| Potassium | 1,002 mg | 21% |
| Selenium | 39.3 µg | 71% |
| Sodium | 1,010 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 14.8 mg | 106% |
| Pantothenic acid (vitamin B5) | 2.9 mg | 58% |
| Pyridoxine (vitamin B6) | 1.4 mg | 104% |
| Folate (vitamin B9) | 93 µg | 23% |
| Cobalamin (vitamin B12) | 0.32 µg | 13% |
| Choline | 135 mg | 32% |
| Vitamin A | 191 µg | 27% |
| Vitamin C | 32.7 mg | 44% |
| Vitamin D (D2 + D3) | 2.2 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 95.4 µg | 106% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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