March 20, 2011
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In this video from my friend Chef Todd, you're going to learn how to create a new stir-fry dish using black beans and egg whites in place of the rice or pasta that you might normally serve wth a chicken stir-fry. This is a handy little trick that Chef Todd calls “Slow-Carb Cooking”.
What does it mean to slow-carb cook? You'll get to find out more in the video, but the basic idea is that you don't have to have bread, pasta, rice of other high blood sugar producing carbohydrates present to make a tasty meal.
This slow-carb chicken dish will call upon a few basic, healthy cooking methods and techniques:
First, steaming is one of the healthiest ways to cook because it uses no additional fats and it retains the nutrition of vegetables better than any other cooking method. You can begin by steaming snow peas to prepare them for the stir-fry to come.
Next, you can use the basic sauté method for the sesame oil and sliced chicken breast. Watch for the coagulation of proteins on the chicken (if you don't know what the word “coagulation” means, then watch the video!). When you see the raw chicken turn from pink to white, you’ve witnessed the cooking process on a scientific level.
Then, you can add any ingredients to the sauté pan that you’d like. Try onions, garlic, red peppers, mushrooms, broccoli, snow peas, or asparagus – or be creative and use anything else!
The protein for this dish comes from a rinsed and drained can of black beans simmered in chicken broth and thickened with egg white and a soy sauce cornstarch slurry. The combination of cornstarch dissolved in soy sauce will thicken the sauce when the starches gelatinize at 150F.
This dish is complete when you simply combine the chicken and vegetable sauté with the black bean sauce…
…at’s now a delicious, protein rich, low carb chicken recipe that you can create in less than 10 minutes!
Chef Todd has tons of healthy cooking methods that I'd highly recommend you check out. You can actually get a completely free cooking class from him, and I guarantee you'll pick up a ton of new tricks just like the slow-carb cooking tip in this post. Just click here to go to Chef Todd's Web Cooking Classes website!
Hello,
beans contain lectines, which can induce auto-immunse deseases like MS.
Look up Paleo Diet and MS on youtube.
Healthy nutrition is problematic, I think you can find a problem with every food, diet or mode of preparation.
Thanks so much for taking the time to respond to me. I'm going to take your advice. I'll keep my oats for breakfast but switch my lunch time granola bars and evening pasta to a medley of your recommendations. Sounds yummy, look forward to it! Let's see how I do…
Yep, active, sweating individual here! (endurance runner) That's my next question. Noticed you're recommending exchanging carbs with proteins in the evening meal. I read in Dietary Recommendations that Grains are about 6 servings/day, Meats are 2 servings/day. I have trouble meeting the grains requirement already! Meats are an easy slam dunk. Your recommended change would make this situation worse. Is your recommendation only for active people?
The grains recommendation is bunk, and is one of the primary reasons we have so many health problems – all that is funded by Agribusiness. I recommend 0-1 servings of grain per day, and only from soaked and sprouted sources. I recommend carbohydrates like sweet potatoes, yams, legumes, beans, nuts, seeds, etc for active people.
I understand soy sauce and chicken broth are virtually liquid salt, no good. Can you comment on that?
Depends. Bragg's Aminos are my "soy sauce" of choice, and Jessa usually makes our broth from chicken "carcasses" – BUT if you're an active, sweating individual you can usually handle the sodium. I don't recommend exceeding 2g/day of sodium though. And I add sea salt + cayenne pepper to almost EVERYTHING I eat.