Chicken Broccoli Stir Fry
Serve with Rice or Noodles if Desired

Serves 4

2 tablespoons reduced sodium soy sauce
1 tablespoon orange juice
1 tablespoon rice wine vinegar
1 tablespoon light brown sugar
1 teaspoon sesame oil
1/4 teaspoon red pepper flakes
1/2 tablespoon cornstarch
1 tablespoon canola oil, plus more as needed
1 pound boneless skinless chicken breasts pounded even and cut into thin strips*
4 cloves garlic, minced
2 tablespoons peeled and chopped ginger
4 green onions or scallions, sliced
2 cups broccoli florets, blanched

In a small bowl, whisk together the soy sauce, orange juice, rice wine vinegar, light brown sugar, sesame oil, red pepper flakes and cornstarch. Reserve.

Set a wok over medium-high heat and coat with 2 teaspoons canola oil. When the oil shimmers, add about half of the chicken strips. Stir-fry until the chicken is fully cooked through, about 3 to 4 minutes. Transfer to a plate and repeat the process with the remaining chicken strips.

Add remain oil to the hot wok to coat the bottom. Add the garlic and ginger to the wok and saute until fragrant, about 1 minute. Add chicken back to the pan along with the broccoli florets and stir to warm through. Pour in the reserved sauce and stir until the sauce is thickened and bubbly, about 45 seconds. Transfer to a serving bowl and garnish with scallions or green onions.

*COOK'S NOTE: To be able to slice chicken very thin, place in freezer until just starting to freeze. This makes the chicken very easy to slice very thin.

Per Serving (1/4 recipe): 207 Calories; 6g Fat (27.1% calories from fat); 1g Saturated Fat; 28g Protein; 9g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 391mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.


 

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