This Chinese food preparation is recognized as one of the well-liked chicken dishes that are prepared in black bean sauce, which provides thickness and a highly flavorful taste. The chicken is tender, the beans are fermented and thus have a slightly sour taste, while the vegetables add color and health to the dish.
In this article, I will be sharing with you how you could prepare the delicious chicken in black bean sauce, a favorite among Asian food lovers and a sure hit with those who are on the lookout for a different and healthy dish for chicken. In this article, you will find out what the ingredients of this dish are, the step-by-step process of making it, and how this meal can be beneficial to your health as well as its nutritional value.
Ingredients for Chicken in Black Bean Sauce
To prepare Chicken in Black Bean Sauce, you’ll need the following ingredients:
- 500g (1 lb) chicken breast or thighs, cut into bite-sized pieces
- 2 tablespoons fermented black beans, rinsed and mashed
- 1 onion, sliced
- 1 bell pepper, sliced (red, green, or yellow)
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon rice wine or dry sherry
- 1 teaspoon sugar
- 1 tablespoon cornstarch, mixed with 2 tablespoons water
- 2 tablespoons vegetable oil for frying
- 2 spring onions, chopped for garnish
- Steamed rice for serving
Recipe: The directions of making chicken in Black bean Sauce
Step 1: Marinate the Chicken
- Put the chicken pieces in a bowl and pour over 1 tablespoon of soy sauce and 1 tablespoon of rice wine or dry sherry.
- Allow the chicken to marinate, preferably for not less than 15 minutes, to allow the flavors to massage the chicken.
Step 2: Prepare the Black Bean Sauce
- Warm the vegetable oil in a large skillet or wok until its surface attains medium heat.
- Now add in the minced garlic and ginger and stir fry for approximately 30 seconds, depending on the intensity of the flame.
- Stir in the mashed black beans, and that should fry for another 1 minute around the wok.
Step 3: Cook the Chicken and Vegetables
- Bring the heat to high and as a result, add the marinated chicken to the skillet thoroughly.
- Cook the chicken for 5-7 minutes so as to ensure that it is thoroughly cooked and a little crispy.
- Sauté the vegetable for about 2 minutes until the vegetables are cooked with slight crispness, then add the sliced onion and bell pepper.
Step 4: Mix and Serve
- Add in the balanced soy sauce, oyster sauce, sugar and cornstarch slurry. Mix thoroughly so that the chicken and the vegetables will absorb the sauce.
- Stir for another 2-3 minutes or until sauce has thickened and everything is well incorporated.
- Top with finely chopped spring onion and serve hot, preferably over rice.
Nutritional Value
| S.N | Nutrition | Value |
| 1. | Calories | 266kcal |
| 2. | Fat | 8g |
| 3. | Carbs | 9g |
| 4. | Protein | 38g |
| 5. | Vitamin C | 18mg |
Health Benefits
Chicken in Black Bean Sauce is not only delicious but also packed with nutrients that offer various health benefits. Chicken in Black Bean Sauce is not only delicious but also packed with nutrients that offer various health benefits.
Rich in Protein
Without doubt, chicken has a lot of non-essential nutrients that are needed for muscularity, such as lean proteins needed for muscle tissues repair and regeneration. Chicken is loaded with protein that enhances the health of the body tissues besides boosting metabolism.
High in Antioxidants
This Asian treasured black beans in its fermented form is well endowed with antioxidants, which are essential in combating oxidation stress in the body. Some of these chemicals help to prevent diseases such as heart diseases and cancer, among others.
Low in Fat
By using Chicken breast with small amount of oil, Chicken in Black Bean Sauce is therefore a low-fat meal. For this reason, it is ideal for those people who wish to gain, maintain or even lose some weight.
Supports Digestive Health
The fiber derived from the vegetables and the “Dou Ban,” which is fermented black beans, is also good for people’s bowel movement. Fiber, on the other hand, works well in promoting bowel movements and the absence of them, hence no constipation.
Boosts Immunity
This vegetable, namely ginger and garlic, used in the dish is believed to boost the immune system in the body. They assist in averting infections and maintaining immunity to diseases.
Chicken in Black Bean Sauce could be regarded as one of the most delicious servings with lots of advantages to people’s health. This recipe is one that can be used for the everyday weekday meal or a more fancier Sunday dinner. The dark, sensuous black bean sauce, the juicy chicken pieces, and crunchy fresh vegetables ensure that the meal is a joy for both the taste buds and the eyes. Experience the great flavor of the Orient without leaving your home through this simple yet healthy recipe.
FAQs
1. Is it allowable to use other types of meats other than chicken?
Yes, you can replace the chicken with beef or pork, or for vegetarians, you can use tofu.
2. Is Chicken in Black Bean Sauce gluten-free?
For the changes to be gluten-free, ensure that you use tamari or a gluten-free soy sauce and ensure that all other ingredients used do not contain any gluten.
3. For how many more days is it possible to keep the chicken in black bean sauce?
If you have any leftovers, these can be easily stored in an airtight container in the refrigerator for 3 days. Reheat thoroughly before serving.
4. Is it possible to increase the portion of vegetables in this dish?
Absolutely! You can even add better vegetables, such as broccoli, snow peas, or even zucchinis, to improve nutritional value.
5. What to pair with chicken in black bean sauce?
This dish is great when served with steamed rice, fried rice, or any kind of noodle. It can also be served with a side dish of steamed vegetables or simple greens.
