CHEF & CHILD FOUNDATION RECIPE COLLECTION HAWAii STYLE CHicKen STir FRY Jean Hull, CCE, AAC ACF Kona-Kohala Chefs Association SERVINGS PER RECIPE:4 ORIGINAL RECIPE DIRECTIONS: ORIGINAL ANALYSIS THINGS to CONSIDER: 1 pound chicken, diced • Using 1 pound of boneless, 1. Marinate chicken in the soy PER SERVING: 3 tablespoons soy sauce skinless breast meat instead sauce and sherry wine Calories (kcal): 390 3 tablespoons sherry of both light meat and dark vinegar for about 1 hour. Total Fat (g): 16 wine vinegar meat reduces the fat and 2. Sauté chicken in peanut oil Saturated Fat (g): 3.5 ½ pound carrots, julienned calorie content. until almost cooked through. ½ pound broccoli, speared Trans Fat (g): 0 • Using 1 tablespoon of low Add remaining ingredients, ½ pound asparagus Cholesterol (mg): 50 sodium soy sauce instead of 3 including the marinade, and ½ cup diced red bell pepper Sodium (mg): 1,260 tablespoons regular soy sauce stir-fry on high heat until ½ cup diced celery reduces the sodium content. vegetables are slightly crisp. Carbohydrate (g): 39 2 ½ cups cooked brown rice • Reducing the peanut oil in half, 3. Mix together chicken stock, Dietary Fiber (g): 4 2 tablespoons peanut oil from 2 to 1 tablespoon helps oyster sauce and cornstarch Sugars (g): 6 2 teaspoon minced garlic reduce the total fat and calories. and pour over vegetable Protein (g): 22 2 teaspoon minced ginger • Using 1 ½ cups of low sodium mixture, sautéing for a few 3 cups chicken stock Vitamin A: 110% chicken broth instead of 3 cups minutes until a light glaze 3 tablespoon oyster sauce Calcium: 6% of chicken stock to reduce forms. Serve over brown rice. 1 tablespoon cornstarch Vitamin C: 90% sodium levels. Iron: 15% • Reducing the oyster sauce from 3 tablespoons to 1 reduces the sodium content. MODIFIED RECIPE DIRECTIONS: MODIFIED ANALYSIS 1 pound of boneless, skinless 1. Marinate chicken in the soy PER SERVING: chicken breast, cut into sauce and sherry wine vinegar Calories (kcal): 280 1 inch cubes for about 1 hour. Total Fat (g): 6 3 tablespoon sherry wine vinegar 2. Sauté chicken in peanut oil Saturated Fat (g): 0.5 1 tablespoon reduced sodium until almost cooked through. Trans Fat (g): 0 soy sauce Add remaining ingredients, Cholesterol (mg): 40 ½ pound carrots, julienned including the marinade, and ½ pound broccoli, speared stir-fry on high heat until Sodium (mg): 660 ½ pound asparagus vegetables are slightly crisp. Carbohydrate (g): 35 ½ cup diced red bell pepper 3. Mix together chicken stock, Dietary Fiber (g): 4 ½ cup diced celery oyster sauce and cornstarch Sugars (g): 3 2 ½ cups brown rice and pour over vegetable Protein (g): 23 Special thanks to Vince Blancato for collecting these recipes and 1 tablespoon peanut oil mixture, sautéing for a few Clemson University for providing the nutritional facts. The American Vitamin A: 110% Culinary Federation, Inc., established in 1929, is the premier professional 2 teaspoon minced garlic minutes until a light glaze organization for culinarians in North America. With more than 20,000 2 teaspoon grated ginger Calcium: 4% members in 225 chapters nationwide, ACF is the culinary leader in forms. Serve over brown rice. offering educational resources, training, apprenticeship and accreditation. 1 ½ cup low-sodium chicken broth Vitamin C: 90% In addition, ACF operates the most comprehensive certification program for chefs in the United States. ACF is home to ACF Culinary Team USA, 1 tablespoon oyster sauce Iron: 20% the official representative for the United States in major international 1 tablespoon cornstarch culinary competitions, and to the Chef & Child Foundation, founded in 1989 to promote proper nutrition in children and to combat childhood obesity. For more information, visit www.acfchefs.org. 180 Center Place Way. St. Augustine, FL 32095 | acfchefs.org.