Low Calorie Chicken Chopsuey

Low Calorie Chicken Chopsuey
Let’s start 2018 in a healthy way.
Prep time: 20 minutes
Cooking time: 10 minutes
Yields: 8 servings at 228 calories per serving without steamed rice.

4 tbsp olive oil 480 calories
1 yellow onion, peeled and diced (4 oz, 150 calories)
5 cloves garlic minced, 22 calories
12 oz boneless, skinless chicken thighs, fat trimmed 390 cal
4 oz of the following vegetables
Celery - sliced in bias cut - 16 cal
Zucchini - sliced in a bias cut- 18
Mushrooms - 25 calories
Green bell pepper, seeded and diced, 24 calories
Cabbage, 8 oz - chopped, 54 cal.
Blanched and shocked vegetables at 4 oz each.
Cauliflower cut into small pieces 28 cal.
Carrots, peeled and cut in bias 46 cal
Green beans, ends removed and cut into 2 inch length. 67 cal
Broccoli, cut into small pieces 38 cal.
Slurry- combine the following in a small bowl.
2 tbsp cornstarch
1 cup chicken broth 30 cal
4 tbsp less sodium soy sauce 40 cal (note you can add more or patis for more flavor)
1/2 tsp ground pepper.
1 can cooked qual eggs 385 cal.

Heat olive oil for a minute.
Add onion and cook for 30 seconds.
Add Garlic and cook for 30 seconds.
Add chicken and cook for 2 mins until half cooked.
In the next 3 minutes, add and cook the following.
Celery, zucchini, bell pepper, cabbage and mushrooms.
Add slurry.
Cover for a minute.
Add blanched vegetables.
(Blanching vegetables is a process where you cook the veggies for 30 seconds then immediately submerge it in iced water to stop the cooking process. It retains the nutrition, crispiness and the color of the veggies)
Cauliflower, carrots, green beans and broccoli.
Add quail eggs and 1 more cup of chicken broth.
Cover and cook for another minute before serving.