Sautéed chicken with savory black bean stir-fry.
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Nutrition per Serving
Ingredients
Estimated total cost: €7.58 · €1.89/serving
- 2 tablespoons umami-rich fermented black beans (rinse under cold water before using to remove excess salt)Est. price €0.20–€0.50
- 2 tablespoons aromatic rice wine, dry sherry, or white wine (choose based on personal preference)Est. price €0.15–€0.40
- 1/4 cup premium peanut or neutral oil, such as delicate grapeseed or corn (heat oil until shimmering before adding ingredients for best results)Est. price €0.25–€0.60
- 2 tablespoons fresh garlic, finely minced (saute in oil until fragrant but not browned)Est. price €0.10–€0.25
- 1 tablespoon freshly grated ginger root (use a microplane for a fine texture)Est. price €0.15–€0.30
- 1 cup thinly sliced onion (cook until translucent for a sweet flavor)Est. price €0.20–€0.45
- 1 pound tender boneless, skinless chicken breast or thighs, cut into 1/2- to 3/4-inch chunks or thin slices and patted dry (marinate in soy sauce for added flavor)Est. price €6.00–€12.00
- 1/4 cup finely chopped scallion, plus more for a decorative garnish (reserve some for a fresh finish)Est. price €0.15–€0.35
- 1 teaspoon sugar, for a touch of sweetness (adjust to taste)Est. price €0.02–€0.05
- 2 tablespoons high-quality soy sauce (use low-sodium if preferred)Est. price €0.10–€0.25
Steps
- 1Begin by soaking the black beans in wine. Next, heat a large and deep skillet over high heat. Add half of the oil, swirling it around to coat the pan before adding half of the garlic and ginger. Cook for about 15 seconds while stirring continuously, then introduce the onion into the skillet. Increase the heat to high and cook while occasionally stirring until the onion softens, which should take approximately 5 minutes. Once softened, remove the onion from the skillet.
- 2Continuing to heat the pan over high heat, pour in the rest of the oil followed by the remaining garlic and ginger. Stir the ingredients together before adding the chicken. Allow it to sit undisturbed for a minute, then stir again. Cook while stirring occasionally until the chicken is no longer pink, which should take about 3 to 5 minutes.
Cultural note
The dish is inspired by Chinese cuisine, particularly the use of fermented black beans and soy sauce, which are common ingredients in Chinese cooking. Stir-frying is a traditional cooking technique in Chinese cuisine that allows for quick cooking while preserving the flavors and textures of the ingredients.
Seasonal note
This dish can be enjoyed year-round as the main ingredients like black beans, garlic, and ginger are typically available in stores throughout the year. However, fresh scallions and ginger are more abundant and flavorful during the spring and summer months.
Health note
This Savory Black Bean Chicken Stir-Fry is a nutritious dish rich in protein, vitamins A and C, and zinc. It is relatively low in carbohydrates and sugar, making it a good option for those watching their blood sugar levels. However, it is high in sodium, so individuals with hypertension should consume it in moderation.
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