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."
 
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Ready In:
40mins
Ingredients:
12
Serves:
2
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ingredients

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directions

  • 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!

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Reviews

  1. Great simple recipe, but a little bland for my taste. So here are my changes:<br/><br/>- The sauce has a great flavor already, but I added about 1 tsp apple cider vinegar for an extra zip. In my opinion, this made way too much sauce for the recipe, but I added no rice. <br/>- I cooked the chicken in a tsp each of ground ginger, onion powder, and a tbsp ground garlic with a little but of EVOO.<br/>- I only used 1/4 water to steam the veggies, and I still had some to pour off.<br/><br/>Thanks for sharing this recipe! I bet it would be good with mushrooms as well! YUM!
     
  2. This is a delicious combination of chicken and vegetables! A healthy treat for a quick evening meal. I willl be making this again. Thanks for sharing yogiclarebear. Made for Zaar Cookbook Tag.
     
  3. VERY GOOD! First time I made stir fry with no oil and the steaming effect actually make the veggies more tastie. We like a lot of sauce for our rice and all the broth with a touch of cornstarch was perfect. Husband never knew it was "Low fat". A keeper.
     
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<img src="http://www.offthecuffphotography.info/Personal/kitchen 1-12-08 035 tiny.jpg"> <img src="http://www.offthecuffphotography.info/Personal/WILD NOV 1 2007 018 resized tiny.jpg"> Me in my kitchen, and at the Wild game. I am a photographer, portrait and fine art, and I am a yoga instructor. Besides cooking, I enjoy fitness and yoga, reading, organizing, gardening, puzzles, family, and HOCKEY. GO WILD!!!! I love to cook for my large husband...he is a natural powerbuilder and has a lot of muscle to feed. People ask how he got so "huge" and he has to answer, my cooking of course! We both work out a lot, so we eat a lot of healthy food...I cook a LOT! The recipes I post and save to my cookbooks are usually healthy and lower calorie, or can be adapted to be so. <img src="http://www.offthecuffphotography.info/Personal/Garlic tiny.jpg"> <img src="http://www.offthecuffphotography.info/Personal/Press It tiny.jpg"> Garlic is the best! <img src="http://www.offthecuffphotography.info/Personal/Kitchen Series Jan 2008 210 EDIT GRIT BORDER tiny.jpg"> <img src="http://www.offthecuffphotography.info/Personal/Kitchen Series Jan 2008 192 HARD LIGHT ILL GRIT BORDER2 tiny.jpg"> Yummy veggies!
 
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