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Stir-Fry Velveted Chicken and Vegetables

Stir-Fry Velveted Chicken and Vegetables

This recipe is adapted for a low fiber, low residue diet. You can use the same velveted chicken cooking technique in a more traditional stir-fry where the vegetables are cooked until crisp-tender directly in the wok.

Course Main Course
Cuisine Chinese
Keyword low fiber, low residue
Prep Time 25 minutes
Cook Time 30 minutes
Marinate 30 minutes
Total Time 55 minutes
Servings 4
Calories 315 kcal


Velveted Chicken

  • 1 pound boneless skinless chicken breast
  • 1/2 teaspoon salt
  • 1 tablespoon rice wine
  • 1 large egg white
  • 1 tablespoon cornstarch
  • 2 tablespoons oil


  • 3 cups chicken broth or water
  • 1 carrot peeled, cut into 1/2" thick slices
  • 4 shitake mushrooms stems removed, quartered
  • 1 medium zucchini peeled, seeds scooped out, sliced into 1/2" thick slices
  • 1 bunch asparagus tips

Stir-Fry Sauce

  • 1 tablespoon soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon rice wine
  • 1/2 teaspoon sugar
  • 2 teaspoons cornstarch dissolved in 2 tablespoons cold water
  • 2 teaspoons sesame oil


  • 2 teaspoons oil
  • 1 slice ginger peeled, finely minced
  • 1/4 cup low sodium chicken stock


Velveting Chicken

  1. Cut chicken into thin slices, small cubes, or thin strips. Place in bowl and add salt and rice wine; mix well. Whisk egg white with fork until gel is broken down. Add to chicken, along with cornstarch; mix well. Add 1 tablespoons of oil and stir until well mixed. Cover and refrigerate for at least 30 minutes.

  2. Bring 1 quart of water to a boil. Add 1 tablespoon oil and reduce heat to low. Transfer chicken into pot and stir to separate pieces. Continue to stir until coating turns white. Then immediately strain in colander.

Cooking Vegetables

  1. Bring chicken broth to a boil in a saucepan. Add carrot slices. Cook until tender. Remove from pan with slotted spoon. Add mushrooms and zucchini to chicken broth and cook until tender. Remove from pan with slotted spoon. Add asparagus tips to pan and cook until tender. Remove from pan with slotted spoon. Reserve 1/4 chicken broth stir-fry; store remaining broth for another use.

Stir-Fry Sauce

  1. In a small bowl, mix together Stir-Fry Sauce ingredients.

Stir-Frying Chicken and Vegetables

  1. Heat oil in a wok or large skillet. Add ginger and stir-fry briefly until fragrant. Add cooked vegetables to wok. place velveted chicken on top. Add 1/4 cup chicken stock to wok and cover. Cook on high for 1 minute. 

  2. Add Stir-Fry Sauce and toss well for 1 minute to coat chicken and vegetables with sauce. Serve.

Nutrition Facts
Stir-Fry Velveted Chicken and Vegetables
Amount Per Serving
Calories 315 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g6%
Cholesterol 73mg24%
Sodium 1495mg65%
Potassium 1045mg30%
Carbohydrates 14g5%
Fiber 3g13%
Sugar 5g6%
Protein 30g60%
Vitamin A 3530IU71%
Vitamin C 29.7mg36%
Calcium 56mg6%
Iron 3.6mg20%
* Percent Daily Values are based on a 2000 calorie diet.