Chicken and Broccoli Stir-Fry

Adapted from: Epicurious Food, 1995                          Servings: 4

Category: Entrée-Poultry                                               Prep time: 20 minutes



¼ cup canned low-salt chicken broth                         2 garlic cloves, crushed

3 Tablespoon soy sauce                                             1 Tablespoon fresh ginger

1 Tablespoon cornstarch                                            2 Tablespoon extra-virgin olive oil

4 skinless boneless chicken breast halves,                2 cups broccoli florets

cut crosswise into ½ inch wide strips                         1 red bell pepper, thinly sliced

1 small onion, thinly sliced                                          large pinch of dried crushed red pepper

Hot cooked brown rice                                               salt & pepper



Whisk chicken broth, soy sauce and cornstarch in small bowl until cornstarch dissolves.

Season chicken with salt and pepper. Heat olive oil in heavy large skillet over high heat. Add garlic and ginger and stir until fragrant, about 30 seconds. Add chicken to skillet and stir-fry until white, about 2 minutes. Add broccoli florets, bell pepper, onion and crushed red pepper, if desired, and stir-fry until vegetables are crisp-tender and chicken is just cooked through, about 3 minutes. Add chicken broth mixture and bring to boil, stirring constantly. Cook until sauce thickens, about 1 minute. Serve with brown rice.


Nutritional Facts Per Servings

Serving Size: 2 cups

Sugar:Fiber = 1:1

Mono:Sat = 3:1

Calories: 506

Carbohydrates (g): 34

Fat (g): 12

Cholesterol (mg): 143

Protein (g): 63

Sodium (mg): 869

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