Cals:249
Protein:27
Carbs:14.6
Fat:9
Ingredients
- ▢1/4 cup low sodium soy sauce, or use gf soy sauce*
- ▢1/2 cup chicken broth*
- ▢1 tablespoon cornstarch
- ▢2 tablespoons mirin
- ▢1 tablespoon sugar
- ▢2 teaspoons sesame oil
- ▢1/4 teaspoon white pepper
- ▢1 tablespoon canola oil, divided
- ▢1 tablespoon minced garlic
- ▢1 tablespoon minced ginger
- ▢1 pound chicken breast, sliced very thinly
- ▢2 cups broccoli florets
- ▢sesame seeds as garnish, if desired
Instructions
- In a large measuring cup or bowl add the soy sauce, chicken broth, cornstarch, mirin, sugar, sesame oil and white pepper and whisk until everything is completely dissolved.
- In a large skillet add one teaspoon canola oil on medium high heat and cook half the chicken until just cooked through, about 2-3 minutes on each side.
- Repeat with the second half of the chicken and an additional teaspoon of oil.
- Remove the chicken to a plate.
- Add in the remaining oil, garlic and ginger and cook for 30-45 seconds until very fragrant but not browned.
- Stir the garlic and ginger well and add in the sauce, whisking well.
- Add in the broccoli and let the sauce cook for 2-3 minutes until thickened.
- Add in the chicken and stir well to coat.
- Garnish with sesame seeds if desired.
Nutrition
Serving: 1 cup, Calories: 249 kcal, Carbohydrates: 14.6 g, Protein: 27 g, Fat: 9 g, Saturated Fat: 0.7 g, Cholesterol: 73 mg, Sodium: 766 mg, Fiber: 1.6 g, Sugar: 6.2 g
Introduction: Embark on a culinary journey of flavor and nutrition with our Chicken and Broccoli Stir-Fry, a harmonious medley of tender chicken, vibrant broccoli, and an array of aromatic spices. This meticulously crafted recipe not only tantalizes the taste buds but also caters to the health-conscious, as it strikes a perfect balance between indulgence and mindful eating. Explore the art of stir-frying with this professionally curated dish, designed for both novice home cooks and seasoned chefs alike.
Ingredients: For the Marinade:
- 1 lb boneless, skinless chicken breasts, thinly sliced
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1 teaspoon garlic, minced
- 1 tablespoon cornstarch
For the Stir-Fry:
- 2 tablespoons vegetable oil
- 4 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 carrot, julienned
- 1 cup snap peas, ends trimmed
- 2 green onions, sliced (for garnish)
For the Sauce:
- 1/4 cup low-sodium soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon hoisin sauce
- 1 tablespoon honey
- 1 teaspoon sesame oil
Instructions:
Paragraph 1: Begin the symphony of flavors by marinating the thinly sliced chicken. In a bowl, combine soy sauce, rice vinegar, sesame oil, minced ginger, minced garlic, and cornstarch. Add the chicken slices, ensuring each piece is well-coated. Allow the chicken to marinate for at least 30 minutes, infusing it with the rich flavors of the marinade.
Paragraph 2: As the chicken marinates, prepare the vegetables for the stir-fry. Wash and chop the broccoli into florets, thinly slice the red and yellow bell peppers, julienne the carrot, and trim the snap peas.
Paragraph 3: In a wok or large skillet, heat vegetable oil over medium-high heat. Once hot, add the marinated chicken slices, stirring continuously for 3-4 minutes or until the chicken is golden brown and cooked through. Remove the chicken from the wok and set aside.
Paragraph 4: In the same wok, add a bit more oil if needed and toss in the broccoli florets, red and yellow bell peppers, julienned carrot, and snap peas. Stir-fry the vegetables for 4-5 minutes until they are tender yet still vibrant and crisp.
Paragraph 5: Reintroduce the cooked chicken back into the wok with the vegetables, creating a vibrant and flavorful ensemble. The combination of colorful vegetables and succulent chicken sets the stage for a visually appealing dish.
Paragraph 6: In a small bowl, whisk together the sauce ingredients: low-sodium soy sauce, oyster sauce, hoisin sauce, honey, and sesame oil. Pour the sauce over the chicken and vegetables, ensuring an even distribution of the delectable flavors.
Paragraph 7: Continue to stir-fry the entire mixture for an additional 2-3 minutes, allowing the sauce to coat the ingredients thoroughly. This step enhances the overall harmony of the dish, ensuring every bite is a symphony of flavors.
Paragraph 8: Garnish the Chicken and Broccoli Stir-Fry with sliced green onions, adding a touch of freshness and a burst of color to the final presentation. Green onions also provide a subtle oniony flavor that complements the dish perfectly.
Nutritional Information:
Paragraph 9: Delight in the culinary orchestra of our Chicken and Broccoli Stir-Fry while staying informed about its nutritional profile. Packed with lean protein, fiber-rich vegetables, and a well-balanced sauce, this dish offers a wholesome and satisfying meal.
Smart WW Points:
Paragraph 10: For those adhering to the Weight Watchers program, we’ve meticulously calculated the SmartPoints for the Chicken and Broccoli Stir-Fry. Enjoy the deliciousness without compromising your wellness goals, as this dish aligns seamlessly with your point allocation.
Serving Suggestions:
Paragraph 11: Elevate your dining experience by serving the Chicken and Broccoli Stir-Fry over a bed of steamed brown rice or quinoa. The nutty and hearty grains complement the flavors of the stir-fry, adding an extra layer of satisfaction to your meal.
Customization Options:
Paragraph 12: Feel free to customize your stir-fry by incorporating additional vegetables such as mushrooms, baby corn, or water chestnuts. This flexibility allows you to tailor the dish to your preferences and experiment with different flavor profiles.
Storage Tips:
Paragraph 13: For convenient meal prep, the Chicken and Broccoli Stir-Fry can be stored in airtight containers in the refrigerator for up to three days. Reheat gently on the stovetop or in the microwave for a quick and satisfying meal.
Garnish and Presentation:
Paragraph 14: Enhance the visual appeal of your Chicken and Broccoli Stir-Fry by arranging the colorful vegetables and chicken slices artfully on a serving platter. The enticing presentation adds an extra element of joy to the dining experience.
Culinary Tips:
Paragraph 15: Achieve optimal results by ensuring your wok or skillet is adequately heated before adding the ingredients. A hot cooking surface allows for quick and even stir-frying, preserving the crispness of the vegetables and the juiciness of the chicken.
Variations:
Paragraph 16: Experiment with protein variations by substituting chicken with thinly sliced beef, shrimp, or tofu for a different culinary experience. The versatility of this recipe encourages creative adaptations while maintaining its core flavors.
Occasions:
Paragraph 17: Our Chicken and Broccoli Stir-Fry is a versatile dish suitable for various occasions, from busy weeknight dinners to entertaining guests. Its vibrant colors and bold flavors make it an ideal centerpiece for any dining table.
Authenticity Note:
Paragraph 18: While our Chicken and Broccoli Stir-Fry takes inspiration from classic Asian stir-fries, this recipe introduces a nuanced and balanced approach to ensure authenticity while catering to diverse palates.
Community Feedback:
Paragraph 19: We invite you to share your experience with our Chicken and Broccoli Stir-Fry on social media using our dedicated hashtag. Connect with our community of culinary enthusiasts, inspire others, and celebrate the joy of flavorful and wholesome home-cooked meals.
Conclusion:
Paragraph 20: In concluding this culinary journey, our Chicken and Broccoli Stir-Fry stands as a testament to the beauty of balanced and mindful cooking. Revel in the vibrant colors, savor the aromatic flavors, and enjoy the satisfaction of a well-executed stir-fry that nourishes both body and soul. Bon appétit!