Wednesday, December 21, 2011

Chicken & Broccoli Stir Fry

In an effort to not gain every last pound that I lost before my calf started twitching, we are trying to eat healthy, low-cal dinners again. I am also trying to keep my evening carb-count to a minimum, since I'm not so active after dinner these days (this stupid cold is hindering my activity level even more than my calf twitching). Enter this recipe! Ryan made some rice to go along with his dinner, but I found the extra broccoli really filled me up! This was quick and easy and we have most of the sauce ingredients on hand, so this would work really well with whatever veggie is still in the fridge and whatever protein you want (shrimp & green beans, perhaps?). Original (4-serving) recipe was from FoodNetwork.com. Here's my "healthified" version for two servings:


Chicken and Broccoli Stir-fry
SERVES 2; Calories: 294; Total Fat 13.7 grams; Saturated Fat: 2 grams; Protein: 27 grams; Total carbohydrates: 18 grams; Fiber 4 grams; Cholesterol: 61 milligrams; Sodium: 865 milligrams

Ingredients
Game Plan: Marinate the chicken while you prepare the rest of the ingredients
1/2 pound chicken breast (about 1 breast), cubed
2 scallions, thinly sliced on an angle, whites and greens separate
4 cloves garlic, minced
1/2-inch piece peeled fresh ginger, minced
1-1/2 teaspoons reduced sodium soy sauce
2 teaspoons Stevia-In-The-Raw
1-1/2 teaspoons, plus 1/2 teaspoon cornstarch
1/4 teaspoon salt
1-1/2 teaspoons dry sherry
1-1/2 teaspoons dark sesame oil
About 8 teaspoons water
1 tablespoon canola oil
3-4 cups broccoli (2 heads), trimmed sliced stalks and medium florets (keep the 2 cuts separate)
1/2 teaspoon red chili flakes
1-1/2 teaspoons hoisin sauce

Directions
In a medium bowl, toss the chicken with the scallion whites, about half the garlic and ginger, the soy sauce, Stevia, 1/2 teaspoon of the cornstarch, half of the salt, the sherry, and the sesame oil. Marinate at room temperature for 15 minutes. Mix the remaining cornstarch with the water.

Heat a large nonstick skillet over high heat. Add 1 teaspoon of the oil and heat. Add the broccoli stems, and stir-fry for 30 seconds. Add the florets and the remaining garlic, ginger, 1 tablespoon of water, and season with the rest of the salt and pepper. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes. Transfer to a plate.

Get the skillet good and hot again, and then heat 2 more teaspoons oil. Add the chicken and chili flakes. Stir-fry until the chicken loses its raw color and gets a little brown, about 2 minutes. Add the hoisin sauce, return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Season with salt and pepper, if you like. Divide among 2 plates and garnish with the rest of the sliced green onion greens.

1 comment:

Tony Blake said...

Nice recipe, I think this is very easy to cook because those ingredients are easy to find. Thanks for sharing it here and I hope that you can also make a recipe for stir fry sauce.