Hailing from Southeast Asia, water chestnuts are actually roots of an aquatic plant that grows in freshwater ponds, marshes, lakes, and in slow-moving rivers and streams. These roots are commonly grown in Japan, Taiwan, China, Thailand, and sometimes in Australia. Water chestnut harvesting is laborious, making them somewhat expensive to purchase. Processed and canned water chestnuts widely found in most supermarkets. However, fresh water chestnuts, are more difficult to find, but are becoming more available.

If you find fresh water chestnuts, select those that are firm with no signs of wrinkling. These will need to be peeled prior to eating and cooking. Stored fresh tubers need to be wrapped tightly in a plastic bag for up to one week.

Canned, unopened water chestnuts will store indefinitely. Once opened, canned tubers will keep up to one week in a bowl of water. Be sure to change the water daily for the ‘freshest’ product.

Recipes

Stir Fry with Brown Rice
 Makes 4 servings
Each serving is equal to one 5 A Day serving
Source: Produce for Better Health Foundation

Ingredients

1 lb scallops
1 cup broccoli florets
1 cup oyster mushrooms, whole
1 cup celery, chopped
½ cup water chestnuts, sliced
1 Tbsp sesame oil
1 Tbsp vegetable oil
2 cloves garlic
½ cup low sodium chicken stock
½ tsp light soy sauce
½ Tbsp ginger, fresh chopped
1 tsp cayenne pepper
2 cups cooked brown rice

In a large, hot sauté pan add both oils and let heat for ½ minute. Continue adding: scallops or chicken, garlic, ginger, broccoli and celery. Sauté until ½ done, about 2-3 minutes. Add mushrooms, water chestnuts, soy sauce, and hot pepper. Let reduce to about ½ liquid volume. Serve immediately with rice.

Nutritional analysis per serving: Calories 321, Protein 25g, Fat 9g, Calories From Fat 25%, Cholesterol 38mg, Carbohydrates 36g, Fiber 5g, Sodium 336mg.

 Chinese Chicken with Water Chestnuts
 Makes 4 servings
Each serving is equal to one 5 A Day serving
Source: Produce for Better Health Foundation

Ingredients

1 Tbsp dry sherry
3 Tbsp soy sauce
1 tsp cornstarch
3 Tbsp sesame oil
1 clove garlic, crushed
3 Tbsp chives, chopped
1 Tbsp fresh ginger, slivered
½ lb chicken breast, cut in thin strips
2 cups water chestnuts, peeled and sliced
1 cup bamboo shoots, sliced

Mix sherry, soy sauce and cornstarch; set aside. Heat frying pan; add oil and heat thoroughly. Add garlic, chives, ginger, and bamboo shoots; stir-fry 1 minute. Add chicken to stir-fry and cook for 3 to 4 minutes or until light brown. Add water chestnuts and stir-fry 1 more minute. Add cornstarch mixture and stir for another minute or so. Serve immediately.

Nutritional analysis per serving:  Calories 181, Protein 16g, Fat 4g, Calories From Fat 22%, Cholesterol 33mg, Carbohydrates 19g, Fiber 3g, Sodium 451mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , November 06, 2006

I am looking for the water chestnut powder nutritional analysis.

I would deeply appreciate if you could provide it or guide me to the appropriate sources.