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Japanese chicken and chestnut stew
A tasty and healthy dish to serve for your guests.
What you need
- 450 g skinless boneless chicken breasts
- 60 ml soy sauce
- 6 tsp vegetable oil
- 2 cloves garlic, peeled and sliced
- 2 1/2 cm root ginger, peeled and finely grated
- 2 large carrots, peeled and sliced diagonally
- 100 g fine green beans
- 425 g canned chestnuts, drained
- 600 ml chicken stock
- 6 tsp soy sauce
- 1 pinch sugar
- seasoning
- 50 g bean sprouts, cut into 2 1/2 cm lengths
- 2 tsp arrowroot
Method
Cut the chicken into cubes. Place in a bowl with the soy sauce. Toss well to coat. Leave to marinate for 15 min.
Heat the vegetable oil in a large saucepan. Add the garlic and ginger. Fry for 1 min. Add the carrots and beans to the pan. Fry for 5 min, stirring frequently. Remove from pan and set aside.
Add the chicken and any remaining marinade to the pan. Fry for 8-10 min, stirring frequently until cooked. Return vegetables to the pan. Add the chestnuts, stock, remaining soy sauce, sugar and seasoning. Bring to the boil. Simmer for 10 min.
Stir in the bean sprouts. Heat through for 5 min.
Mix the arrowroot with enough cold water to form a smooth paste. Stir into the pan. Simmer for 2-3 min or until thickened.
Spoon the stew into a warmed serving bowl.
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Preparation 15 minutes Cook 31 minutes Waiting » 15 minutes Marinate 15 minutes Total 1 hour, 1 minute -
Energy 412 kcal/serving Fat 2.15 g/serving Carbohydrates 36.66 g/serving Glycaemic Index 40 Glycaemic Load 3.70 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1727 | 347 | 10475 | 8350 |
| Energy (kcal) | 412 | 83.0 | 2500 | 2000 |
| Protein (g) | 32.5 | 6.53 | ||
| Carbohydrate (g) | 46.3 | 9.31 | 345 | 275 |
| Fat (g) | 10.7 | 2.15 | 95 | 70 |
| Fat (saturated) (g) | 1.75 | 0.35 | ||
| Fibre (g) | 2.55 | 0.51 | ||
| Sodium (mg) | 2355 | 473 | ||
| Salt (equivalent) (g) | 5.89 | 1.18 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1046 | 210 | 800 |
| Vitamin B-12 (µg) | 0.44 | 0.09 | 1 |
| Vitamin B-6 (mg) | 1.04 | 0.21 | 2 |
| Vitamin C (mg) | 43.2 | 8.68 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.88 | 0.38 | 10 |
| Zinc (mg) | 1.54 | 0.31 | 15 |
| Calcium (mg) | 106 | 21.4 | 800 |
| Folate (mcg) | 78.5 | 15.8 | 200 |
| Iron (mg) | 4.01 | 0.81 | 14 |
| Magnesium (mg) | 125 | 25.3 | 300 |
| Niacin (mg) | 14.8 | 2.97 | 18 |
| Pantothenic acid (mg) | 1.56 | 0.31 | 6 |
| Riboflavin (mg) | 0.36 | 0.07 | 1.6 |
| Phosphorous (mg) | 412 | 83.0 | 800 |
| Thiamin (mg) | 0.34 | 0.07 | 1.4 |
This recipe is:
- Low in fat
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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