Dinner: Loofah and Chicken Stir-Fry

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Loofah and Chicken Stir-Fry

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

1/2 lb skinless boneless chicken breast, cut across grain into 1/8-inch-thick slices
2 teaspoons cornstarch
1 1/4 teaspoons Asian sesame oil
2 tablespoons oyster sauce
1 tablespoon light soy sauce
1 teaspoon sugar
1/2 cup chicken stock or low-sodium chicken broth
1/2 pound fresh angled loofah* (about 12 inches long)
1 cup peanut oil
3 small fresh shiitakes, stems discarded and caps sliced 1/8 inch thick

Instructions

Stir together chicken, cornstarch, and 1 teaspoon sesame oil in a small bowl.
Stir together oyster sauce, soy sauce, sugar, and stock in another bowl until sugar is dissolved.
Remove ridges from loofah with a vegetable peeler, then scrape skin lightly with a sharp small knife (a little green skin should remain). Cut loofah lengthwise into 2- by 1/2-inch sticks.
Heat peanut oil in a wok over moderate heat until it registers 350 °F on thermometer, then cook chicken, stirring, just until no longer pink, about 11/2 minutes. Transfer to a bowl with a slotted spoon, then pour oil into a heatproof container and reserve.
Heat wok over high heat until a bead of water dropped onto cooking surface evaporates immediately. Add 3 tablespoons reserved peanut oil, swirling wok to coat evenly, and heat until it just begins to smoke. Stir-fry mushrooms until lightly browned and tender, 1 to 2 minutes. Add beans, chiles, garlic, and ginger and stir-fry until fragrant, about 30 seconds.
Add loofah and toss until well coated.
Add stock mixture and bring to a boil. Add chicken and return sauce to a boil. Stir cornstarch mixture and add to sauce, then boil, stirring, until sauce thickens slightly and becomes translucent.
Serve drizzled with remaining 1/4 teaspoon sesame oil.
Also known as "ridged gourd" and "Chinese okra."