Soups and Stews Phase 1 - Shiitake Studded Hot, Sweet, and Sour Chicken Stew

03-05-2008, 03:40 PM
Below is a soup/stew I have really enjoyed. You can also find it on The original receipe calls for cornstarc, but I leave it out. I also omit the rice.



Shiitake Studded Hot, Sweet and Sour Chicken Stew

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 4
Calories: 351 per serving
Percent from Fat: 29%

Food as MedicineSM Tip
The glucosinolates in bok choy may prevent cancer. Bok choy is great for bone health and strength, with 74 milligrams of calcium per cup. One big cup of bok choy has only 9 calories, and not a bit of cholesterol.

2 teaspoons sesame oil
1 lb. boneless, skinless chicken thighs, cut into ¾-inch chunks
2 cloves garlic, minced
¼ teaspoon crushed red pepper flakes
2 tablespoons reduced sodium soy sauce
4 oz. shiitake mushrooms, stems finely chopped, caps sliced
1 ¾ cups organic chicken broth, such as Swanson's, divided
2 tablespoons cider vinegar
3 cups thinly sliced bok choy leaves
¼ cup thinly sliced green onions

Heat oil in a large saucepan over medium-high heat. Add chicken, garlic and pepper flakes and stir-fry two minutes. Add soy sauce and mushrooms and continue to stir-fry two minutes. Add 1½ cups of the broth and vinegar and bring to a boil. Reduce heat, simmer uncovered five minutes or until chicken is no longer pink in center.

Combine remaining ¼ cup broth, mixing well. Stir into stew and simmer two minutes or until thickened. Stir in bok choy and heat through.

If you like, spoon brown rice into four shallow bowls (in Phase 2 ONLY!). Top with chicken mixture and garnish with green onions.

03-05-2008, 04:05 PM
Sounds delicious, Sabbykay! How much cornstarch did it call for? In Phase 1, you can't use cornstarch, but you can use arrowroot (you can also use it in Phase 2). You might consider using the same amount of arrowroot to thicken the sauce. :chin:

03-05-2008, 05:29 PM
Technically, chicken thighs are too high in fat for South Beach but I personally do use them in some recipes. You could probably use chicken breast just as well in this recipe.

I would be interested in knowing the amount of cornstarch also. I wonder if Brian would like this. I'm pretty sure I would.

03-06-2008, 10:28 AM
The amount of cornstarch is 1 and 1/2 tablespoons.