One of my favorite healthy go-to meals is a fresh stir-fry. They’re so quick to put together, and you can incorporate lots of fresh veggies. They also tend to have a mix of vibrant colors, making it a visually appealing meal as well!
I was looking at stir-fry recipes the other day, and found a recipe from AllWhites Egg Whites on velveted chicken & veggie stir-fry. It was something I had never heard before, but sounded interesting, and I had to try it!
Velveted chicken is a Chinese cooking technique that prevents chicken breasts from becoming overcooked. Water-Velveting is when you marinate meat in an egg white and cornstarch mixture, then quickly blanch it in water with a touch of oil, and then stir-fry it. It creates a perfectly cooked and tender piece of meat. I used AllWhites® 100% liquid egg whites (without the yolks) in this recipe since is convenient, cholesterol-free, fat-free and a low calorie alternative. I found it in the refrigerated dairy section of my local grocery store. AllWhites® egg whites are a great source of protein, and they’re perfect for a quick and easy breakfast. If you’re following the Weight Watchers® program, they count for 0 PointsPlus® value per serving.
This recipe for velveted chicken & veggie stir-fry is packed with 30 grams of protein for only 284 calories. It is fragrant, tender, and full of flavor. This is definitely a method of cooking that I will be using on a regular basis, and a recipe I will keep on hand. I love how tasty dishes can be when using healthy ingredients!
Velveted Chicken & Veggie Stir-Fry
- 1 lb boneless, skinless chicken breasts, cut into 1/2″ pieces
- 1/4 cup AllWhites® egg whites
- 2 tbsp cornstarch
- 1 tbsp toasted sesame oil
- 1/2 tsp salt
- 3/4 lb fresh sugar snap or snow peas
- 1/2 cup julienned carrot
- 2 tbsp peanut or olive oil, divided
- 4 cloves garlic, finely chopped
- 1 tbsp grated ginger root
- 1/3 cup favorite stir-fry sauce*
Find the recipe, and instructions on how to velvet chicken, here. For my stir-fry sauce, I mixed together 1/4 cup of soy sauce, 1/8 cup of rice wine vinegar, a splash of water, a tablespoon of honey and a squirt (or two) of sriracha. Mix it all together with a fork, and viola!
For more inspiration and yummy recipes, be sure to follow AllWhites Egg Whites on Facebook and AllWhites Egg Whites on Pinterest. Be sure to check out their other AllWhites Egg Whites Favorites for healthy meal inspirations!
Have you ever heard of or tried the velveted cooking process? What are your favorite veggies to add to stir-fry?
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