Hibachi Chicken and Vegetable Stir Fry

Ingredients

• Egg white

  Raw, fresh eggs

  1 egg white (separated from yolk) or 40g

• Soy sauce

  Made from soy (tamari)

  1 tsp or 6g

• Chicken breast

  Broilers or fryers, meat only, raw

  3 full breast (both fillets) or 708g

• Garlic

  Raw

  1 tbsp or 9g

• Broccoli

  Raw

  2 cup chopped or 182g

• Mushrooms

  White, raw

  2 cup, pieces or slices or 140g

• Carrots

  Raw

  1 cup chopped or 128g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Zucchini

  Summer squash, includes skin, raw

  1 cup, chopped or 124g

• Butter

  Unsalted

  1 tbsp or 14g

• Soy sauce

  Made from soy (tamari)

  1 tbsp or 18g

• Water

  Plain, clean water

  6 tbsp or 89g

Directions

1. In a bowl combine egg white and 1 tsp soy sauce to make the chicken marinade. Slice the chicken into cubes and combine with chicken marinade. Marinate for 30 minutes. Mince garlic. Chop broccoli, mushrooms, carrots, shallots, and zucchini.
2. In a pot of boiling water pour just a drop of olive oil and blanch the marinated chicken until all sides of the chicken turns white.
3. Remove chicken from pot into a colander and rinse under cold water. Set aside. The chicken is not fully cooked at this point.
4. In a frying pan on medium heat, combine 1 tbsp olive oil with 1 tbsp butter, and the garlic. Stir for 3 minutes. Add vegetables and 1 tablespoon of soy sauce and mix well.
5. Cook on medium heat for 5 minutes and then add in chicken. Depending on how you like your vegetables, cook for another 5 minutes and then salt to taste. Serve with rice for a heartier meal.