Real African Dishes: [MC-AllEthnic-Recipes] Bibimbap With Chicken, Broccoli Rabe, Mushrooms and Turnip

Monday, March 5, 2012

[MC-AllEthnic-Recipes] Bibimbap With Chicken, Broccoli Rabe, Mushrooms and Turnip - Korean ; 29 grams carbohydrates; 6

* Exported from MasterCook *

Bibimbap With Chicken, Broccoli Rabe, Mushrooms and Turnip - Korean

Recipe By :Martha Rose Shulman
Serving Size : 4 Preparation Time :0:00
Categories : Fowl/Poultry LowerCarbs

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
For the chicken:
8 ounces boneless skinless chicken breast -- thinly sliced across the grain
1 tablespoon soy sauce
1 teaspoon brown sugar
1 tablespoon sesame oil
1 garlic clove -- to taste, to 2 cloves, minced or puréed
1 tablespoon minced ginger
2 scallions -- finely chopped
Freshly ground pepper -- to taste
For the vegetables:
2 tablespoons rice vinegar
1 tablespoon sesame oil
2 large garlic cloves -- minced or puréed
2 scallions -- to 3, minced
1 tablespoon toasted sesame seeds
Salt -- to taste
Korean red pepper paste -- (kochujang) to taste (available at Korean markets)
2 medium turnips -- thinly sliced, then cut in matchsticks
3/4 pound broccoli rabe -- thick stems trimmed away
6 fresh shiitake mushrooms -- stemmed and sliced
Soy sauce -- to taste
1 tablespoon canola oil
For the rice and garnishes:
1 1/2 cups brown rice -- to 2 cups, barley, quinoa or another grain of your choice, cooked (keep hot)
4 eggs -- (optional)
Korean red pepper paste -- (kochujang) to taste (available at Korean markets)
2 sheets nori seaweed -- (kimgui), lightly toasted* and cut into thin strips (optional)
2 teaspoons toasted sesame seeds -- or black sesame seeds

1. Marinate the chicken. Mix together the soy sauce, sesame oil, garlic,
ginger, scallions and pepper and toss with the sliced chicken. Refrigerate
for 30 minutes.

2. Mix together the rice vinegar, sesame oil, garlic, scallions, sesame
seeds, chili paste and salt to taste in a small bowl or measuring cup. Set
aside.

3. While the chicken is marinating, toss the prepared turnips with salt to
taste and place in a colander in the sink for 15 to 30 minutes. Rinse and
squeeze dry. Place in a bowl and toss with 2 teaspoons of the vinegar and
sesame oil mixture. Add salt or soy sauce to taste. Set aside in the
refrigerator.

4. Steam the broccoli rabe over an inch of boiling water until tender,
about 5 minutes, or blanch for 3 to 4 minutes in salted boiling water.
Transfer to a bowl of cold water, drain and squeeze out excess water.
Remove from the heat and toss in a bowl with 1 tablespoon of the vinegar
and sesame oil mixture. Add salt or soy sauce to taste.

5. Heat a wok or large, heavy skillet over medium-high heat until a drop
of water evaporates immediately on contact. Add the canola oil. Stir-fry
the chicken for 3 to 5 minutes, until it is lightly browned and displays
no sign of pink, and remove to a plate. Do not overcook or the pieces will
be dry. Add the shiitakes to the pan, let sit without stirring for 1
minute, then stir-fry for another minute or two, until tender. Remove to a
plate.

6. Fry the eggs in the hot pan or in a separate nonstick skillet until the
whites are set and the yolks are still runny. Season with salt and pepper.

7. Heat 4 wide soup bowls. Place a mound of hot grains in the middle of
each one and surround with the chicken and vegetables, as well as kimchi
if desired, each ingredient in its own little pile. Place a fried egg and
a small spoonful of chili paste on top of the rice and garnish with the
toasted nori and sesame seeds. Serve at once. Diners should break the egg
into the rice. Pass the chili paste and add more as desired.

Note: You can also arrange the food on a large platter and serve family
style.

Yield: 4 servings.

* Toast nori sheets (if not toasted already) by quickly passing them over
a gas flame (hold with tongs) until crisp.

Advance preparation: You can do this in whatever order is convenient for
you. The grains can be cooked ahead and reheated. The vegetables can all
be prepared ahead and refrigerated, then reheated before serving. It's
best to cook the chicken and mushrooms just before serving so they're nice
and hot. But since this is often a way to use leftovers, you can also
reheat.

Nutritional information per serving: 323 calories (42% fat); 15 grams
total fat; 2 grams saturated fat; 5 grams polyunsaturated fat; 7 grams
monounsaturated fat; 36 milligrams cholesterol; 29 grams carbohydrates; 6
grams dietary fiber; 240 milligrams sodium (does not include salt to
taste); 19 grams protein

One chicken breast is stretched into a hearty meal here, with lots of rice
or other grains and vegetables.

Cuisine:
"Asian"
Source:
"Recipes for Health, New York Times, Feb 6, 2012"
S(Formatted by Chupa Babi):
"Feb 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 557 Calories; 20g Fat (31.8%
calories from fat); 29g Protein; 67g Carbohydrate; 5g Dietary Fiber; 245mg
Cholesterol; 427mg Sodium. Exchanges: 3 1/2 Grain(Starch); 2 1/2 Lean
Meat; 2 Vegetable; 3 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 206 4204 0 0 0 0 0 0
26877 0