Very Low Fat Broccoli Chicken Stir Fry
- Ready In:
- 40mins
- Ingredients:
- 12
- Serves:
-
2
ingredients
- 1⁄2 lb boneless skinless chicken breast, cut into strips
- 12 ounces fresh broccoli florets
- 3 ounces baby carrots, julienne cut
- 3⁄4 cup chicken broth
- 3⁄4 - 1 cup water
- 4 tablespoons reduced sodium soy sauce
- 1 teaspoon fresh minced ginger
- 1 teaspoon minced garlic
- 2 teaspoons cornstarch
- 2 tablespoons water
- nonstick cooking spray
- rice, for serving
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
-
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!
RECIPE SUBMITTED BY
<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.
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Garlic is the best!
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Yummy veggies!