Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This chicken chop suey uses mushrooms, celery, carrots and thoroughly cooked mung bean sprouts in a light ginger-garlic sauce. Safely cooked brown rice completes the measured four-serving batch.
Slice firmer vegetables thinly and cook the chicken separately before combining. The sprout stage is a cooking step, not a last-second raw garnish. Follow package instructions where they specify a longer cooking interval.
This home version does not use a bottled oyster sauce or salty stock cube. The soy sauce still contributes sodium. Ingredient and moisture differences can change the final sauce thickness and nutrition estimate.
Why Readers May Like It
- 1Measured portions, staged stir-frying and clear doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw boneless skinless chicken breast, thin strips | about 1 lb 5 oz | 600 g | 720 kcal | 135 g | 0 g | 15.7 g |
| Mushrooms, sliced | about 4 cups | 300 g | 66 kcal | 9.3 g | 9.8 g | 1 g |
| Fresh mung bean sprouts | about 3 cups | 250 g | 75 kcal | 7.6 g | 14.8 g | 0.5 g |
| Celery, thin diagonal slices | about 4 stalks | 200 g | 28 kcal | 1.4 g | 5.9 g | 0.3 g |
| Carrots, thin matchsticks | about 2 medium | 200 g | 82 kcal | 1.9 g | 19.2 g | 0.5 g |
| Onion, thin wedges | 1 medium | 150 g | 60 kcal | 1.6 g | 14 g | 0.1 g |
| Brown rice, already cooked and safely chilled | about 3 cups | 600 g | 738 kcal | 16.4 g | 153.5 g | 5.8 g |
| Olive oil | 1 1/2 tablespoons | 21 g | 186 kcal | 0 g | 0 g | 21 g |
| Reduced-sodium soy sauce | 2 tablespoons | 30 g | 17 kcal | 2.7 g | 1.7 g | 0.1 g |
| Cornstarch | about 1 tablespoon plus 1 teaspoon | 10 g | 38 kcal | 0 g | 9.1 g | 0 g |
| Garlic, minced | 3 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Fresh ginger, minced | about 1 1/2 tablespoons | 15 g | 12 kcal | 0.3 g | 2.7 g | 0.1 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Water for sauce | 3/4 cup | 180 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 2043 kcal | 177.1 g | 235.3 g | 45.2 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Mixing bowls (paid link)
- Whisk (paid link)
- Large wok or deep skillet (paid link)
- Kitchen tongs (paid link)
- Instant-read food thermometer (paid link)
- Microwave-safe food containers (paid link)
Before You Start
Slice firmer vegetables thinly and cook the chicken separately before combining. The sprout stage is a cooking step, not a last-second raw garnish. Follow package instructions where they specify a longer cooking interval.
Allow about 45 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean. Prepare sauce and cut ingredients before heating the pan. Where cooked rice is listed, cooking it from dry grains takes additional time.
Wash, drain and cut before cooking
18 minutesWeigh the cooked rice, chicken and vegetables with a digital kitchen scale (paid link). Rinse sprouts under running water, drain and keep refrigerated until needed. Cut carrots and celery thinly; prepare chicken separately with clean utensils.
Mix the light sauce
3 minutesWhisk soy sauce, cornstarch, black pepper and water in a clean bowl. Keep garlic and ginger separate for the hot pan.
Stir-fry the chicken in batches
7–10 minutesHeat 14 g oil in a deep large wok or deep skillet (paid link). Cook chicken in two uncrowded batches, then check several thick strips reach 165°F / 74°C before moving to a clean plate.
Cook the firmer vegetables first
5–6 minutesAdd remaining oil, carrots, celery and onion. Stir-fry until beginning to soften. Add mushrooms and cook until their released moisture mostly evaporates, then add garlic and ginger for one minute.
Cook sprouts thoroughly in the sauce
4–6 minutesAdd sprouts and the re-stirred sauce. Toss, cover briefly if needed and cook until the sprouts are thoroughly hot and softened, not raw or merely warmed. Follow package cooking instructions if supplied.
Reheat the rice alongside
3–6 minutesReheat the listed cooked rice in a microwave-safe container with a small splash of water, covered with an appropriate vent. Stir midway and check 165°F / 74°C throughout, following appliance instructions. Keep hot for prompt serving. Never use rice left at room temperature beyond safe limits.
Return chicken and check the combined meal
2 minutesReturn cooked chicken and its juices, toss until hot and check with a clean instant-read food thermometer (paid link). If the mixture has cooled while waiting, heat it to 165°F / 74°C throughout.
Serve or portion safely
2 minutesShare rice and all stir-fry evenly among four servings. Transfer any portions kept for later promptly into shallow microwave-safe food containers (paid link) portions for refrigeration.
How to Know It Is Ready
Chicken and reheated rice reach 165°F / 74°C; sprouts are thoroughly cooked.
Thin vegetables in a light sauce with fully softened hot sprouts.
One quarter of the rice, chicken, vegetables and all sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 44.3 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains soy and wheat from soy sauce; check exact labels.
- Raw or lightly cooked sprouts carry foodborne-illness risk. This recipe requires thorough cooking, including for people at higher risk.
Who May Enjoy This Recipe?
Stir-Fry meal planning
People looking for a practical meal with a measured grain, protein or legume component.
Home cooking
This home version does not use a bottled oyster sauce or salty stock cube. The soy sauce still contributes sodium. Ingredient and moisture differences can change the final sauce thickness and nutrition estimate.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing raw boneless skinless chicken breast, thin strips, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Replace sprouts with finely shredded green cabbage and cook to tenderness for a different version.
- Use an equal raw weight of turkey breast instead of chicken, cooking to 165°F / 74°C and recalculating nutrition.
Allergen Information
Contains soy and wheat from soy sauce; check exact labels.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep clean ready-to-eat sauces separate when that helps preserve texture.
Keeping This Stir-Fry
Do not keep raw sprouts as a finishing component for later servings. Store the thoroughly cooked chop suey and rice in separate shallow portions if possible.
Reheating the Meal
Use safely refrigerated leftovers within 3–4 days and reheat to 165°F / 74°C, stirring for even heating. Sprouts and celery soften further; add a little water if the sauce thickens.
Where cooked rice is listed, the preparation and cooking times assume safely cooked rice is already available. Cooking rice from dry grains takes additional time and different starting quantities.
Frequently Asked Questions
No. This version cooks every sprout thoroughly. Rinsing alone cannot remove all contamination risk. Use the cooked vegetables as written rather than adding an uncounted raw garnish.
Mushrooms and washed sprouts release water. Drain well, cook mushroom moisture down and stir the starch mixture before pouring. Simmer gently to thicken rather than adding more soy sauce.
The listed ingredients provide an estimated 44.3 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Sprout Preparation Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tabChef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabMixing bowls
Keep wet mixtures, coatings or fillings organized during preparation.
Compare on Amazon →Paid link · opens in a new tabWhisk
Mix the batter, eggs or sauce until evenly combined.
Compare on Amazon →Paid link · opens in a new tabLarge wok or deep skillet
Use a wide stable pan compatible with your stove. Cook ingredients in shallow batches and keep handles clear of the edge; a lid supports brief vegetable steaming.
Compare on Amazon →Paid link · opens in a new tabKitchen tongs
Turn strips or gently lift noodles. Clean utensils after contact with raw meat before handling cooked food.
Compare on Amazon →Paid link · opens in a new tabInstant-read food thermometer
Check stated safe temperatures, inserting sideways into thin meat where needed. Clean the probe between raw and cooked checks.
Compare on Amazon →Paid link · opens in a new tabMicrowave-safe food containers
Use shallow food containers and a vented microwave-safe cover for the rice; check the exact heating and storage instructions. A storage lid is not automatically microwave-safe.
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