Very Low Fat Broccoli Chicken Stir Fry Food
BROCCOLI AND CHICKEN STIR-FRY
Made up. Serve with rice.
Provided by Jeri
Categories World Cuisine Recipes Asian
Time 35m
Yield 3
Number Of Ingredients 10
Steps:
- Stir soy sauce, brown sugar, ginger, and red pepper flakes together in a bowl to dissolve sugar into the liquid. Mix water and cornstarch together in a small bowl; stir with a whisk until cornstarch dissolves completely.
- Heat oil in a large skillet over high heat. Fry chicken and onion in hot oil until the chicken is no longer pink in the center and the onion is tender, 5 to 7 minutes. Stir broccoli with the chicken and onion; saute until the broccoli is hot, about 5 minutes. Push the chicken and vegetables mixture to the side of the skillet.
- Pour the soy sauce mixture into the vacant part of the skillet. Stir the cornstarch slurry into the soy sauce mixture until the color is consistent. Move the chicken and vegetables back into the center to the pan; saute until the sauce thickens and coats the chicken and vegetables, about 5 minutes more.
Nutrition Facts : Calories 356.1 calories, Carbohydrate 40.7 g, Cholesterol 71.9 mg, Fat 7.2 g, Fiber 4.1 g, Protein 33.4 g, SaturatedFat 1.6 g, Sodium 3307.3 mg, Sugar 23.5 g
VERY LOW FAT BROCCOLI CHICKEN STIR FRY
Adapted from a recipe originally posted by Kris Lundberg at allrecipes.com. My version doesn't use oil, so if you clean your chicken well, it is VERY low fat! See note below for serving suggestions.
Provided by yogiclarebear
Categories Chicken Breast
Time 40m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- In a small bowl, combine soy sauce, ginger, and garlic. Set aside for later.
- Spray a skillet with non-stick cooking spray. Add chicken and stir-fry until no longer pink. Remove and keep warm.
- Add 1 cup water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally. Remove and keep warm, draining any extra water.
- Add chicken broth to pan, bringing to a boil.
- Reduce heat; add vegetables, chicken, and soy sauce mixture. Stir fry for about 5 minutes at a simmer, until heated through.
- Combine cornstarch and 2T of water, and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened.
- Serve over hot rice!
- NOTE: I like to throw the rice right into the stir fry at the end and mix it all up, adding some egg white as well for a "fried rice" feel. You may need to add more soy sauce depending on how much rice you use!
Nutrition Facts : Calories 236.9, Fat 4.2, SaturatedFat 0.9, Cholesterol 72.6, Sodium 1561.4, Carbohydrate 18.6, Fiber 1.6, Sugar 2.9, Protein 33.1
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