Chinese · lunch, dinner
Steamed Chicken with Shiitake and Red Dates
Video by Spice N' Pans on YouTube · Open on YouTube
- Gluten-free with a swap: Use tamari and a gluten-free oyster sauce and dark soy to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Molluscs, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Steamed rather than fried, with shiitake and red dates giving savoury depth and natural sweetness, so no sugar goes into the marinade. About 19 g of protein a serve; rich in selenium and vitamin B6.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Cut the chicken into bite-sized pieces, leaving the skin on. Mix with the light soy sauce, oyster sauce, salt, white pepper and dark soy sauce. 0:52
- Add the sliced rehydrated shiitake, pitted red dates, grated ginger and smashed spring onion stems and mix well. 1:35
- Stir in the cornflour until you can no longer see it, then mix in the sesame oil. Marinate in the fridge for at least 30 minutes; take it out 10–15 minutes before steaming. 2:28
- Bring a pot of water to the boil over medium-high heat and set a steaming rack over it. Spread the chicken evenly on a heatproof (not glass) plate and scatter over the goji berries, if using. 3:04
- Cover and steam for 10 minutes until the chicken is cooked through. Garnish with spring onion greens. 3:23
Tip. Serves 3–4 as part of a meal with steamed rice or porridge, as the cook suggests. Remove the skin for a leaner dish.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 3
Where the energy comes from one serve
- Net carbs 23%
- Protein 27%
- Fat 50%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High33%
18 µg a serve, mostly from boneless chicken leg (90%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High21%
0.4 mg a serve, mostly from boneless chicken leg (62%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc Source17%
1.9 mg a serve, mostly from boneless chicken leg (79%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K Source17%
20 µg a serve, mostly from spring onion stems (68%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 Source10%
0.2 µg a serve, mostly from boneless chicken leg (95%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Show the other 10
Potassium9%
430 mg a serve, mostly from boneless chicken leg (39%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium9%
38 mg a serve, mostly from boneless chicken leg (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron8%
1.4 mg a serve, mostly from boneless chicken leg (59%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-36%
0.1 g a serve, mostly from boneless chicken leg (82%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A4%
40 µg a serve, mostly from boneless chicken leg (87%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate4%
18 µg a serve, mostly from boneless chicken leg (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium2%
30 mg a serve, mostly from boneless chicken leg (30%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C2%
1.8 mg a serve, mostly from spring onion stems (71%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E2%
0.3 mg a serve, mostly from boneless chicken leg (65%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D1%
0.3 µg a serve, mostly from boneless chicken leg (58%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spice N' Pans; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.