Thursday, March 8, 2012

Seared Bean Sprouts with Orange Zest, Chicken and Bok Choy

Bean sprouts are crazy good for you.  Did you know that?  Bean sprouts have all types of vitamins (A, B, C, D, E and K), folic acid, and a good amount of fiber.    In this dish they are complemented with a few of my favorite veggies and a light sauce that comes alive with oj, soy sauce and orange zest.  A pinch of crushed red pepper is added at the end to give it some subtle heat.  (I've been doing that a lot lately, why not?)

Bean sprouts aka mung beans are also a terrific source of vegetable based protein.  Which makes them perfect for the Food Matters Project.  This is my second contribution to the Food Matters Project, and I am really excited about it.  How cool is it to be apart of something like this?  Forgive me, I have turned into a huge healthy food nerd :)  Anyways, this recipe was selected from Mark Bittman's cookbook by Dominca at WineFoodLove.   Check out other food bloggers take on this recipe here!


2 cups bean sprouts
2 tbsp peanut oil
8 oz chicken breast
2 tsp light soy sauce
1/4 cup fresh orange juice
2 tsp orange zest
1 tbsp honey
1 cup baby bok choy
1 cup slicked mushrooms
1 bunch of green onions
1/4 cup thinly sliced carrot sticks
1 cup brown rice
2 tsp fresh ginger, grated
few pinches of crushed red pepper


Heat peanut oil in a large saute pan over high heat.  Add chicken breast, season with salt and pepper and saute over medium heat until inside is no longer pink.  Remove fully cooked chicken breast from the pan and place on a cutting board.  I find it easier to now cut the chicken into thin strips.

Add the other tablespoon of peanut oil to the pan and heat on medium high heat.  Add bean sprouts, green onions, bok choy, carrots and mushrooms.  Cook for 2-3 minutes.  Combine orange juice, honey, chia seeds, soy sauce, ginger and orange zest in a small bowl and add to pan.  Add chicken breast.  Stir together and cook for another 4-5 minutes.  Taste and add a few pinches of crushed red pepper for an extra zing!  Serve over brown rice and enjoy!


  1. What a delicious, wholesome and colorful meal this is, Jess! I would love to try this for myself. Thanks for sharing. You have a great blog and I'm glad to have found you!

  2. If I only have ground ginger, will that be Ok too?

  3. You can, but I would use only a 1/4 tsp. Spices in general tend to become more concentrated when they are dried. Start with an 1/8 tsp and add more to taste.

    Also, I buy a couple big pieces of ginger and then freeze them so I have it on hand... it seems to grate pretty easy!