Chicken Broccoli Stir-Fry
TOTAL TIME: Prep: 20 min. + marinating Cook: 15 min.
YIELD: 4 servings.
"This easily prepared recipe offers scrumptious but mild Asian flavor in a nicely balanced protein dish the whole family will love." Clara Coulston - Washington Court House, Ohio
Ingredients
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1/2 cup reduced-sodium chicken broth
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6 tablespoons reduced-sodium soy sauce
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1/4 cup water
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1/4 cup rice vinegar
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2 garlic cloves, minced
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Dash cayenne pepper
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1 pound boneless skinless chicken breasts, cut into 3/4 inch cubes
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2 teaspoons cornstarch
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4 teaspoons canola oil, divided
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2 cups fresh broccoli florets
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1 cup sliced fresh mushrooms
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1/2 cup canned sliced water chestnuts
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1/2 cup canned bamboo shoots
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2 green onions, thinly sliced
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2 cups hot cooked rice
Directions
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1.
In a large bowl, combine the first 6 ingredients. Remove 3/4 cup of marinade; cover and refrigerate. Add chicken to remaining marinade in bowl; toss to coat. Refrigerate for 1-2 hours.
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2.
Drain chicken and discard marinade. In a small bowl, combine cornstarch and reserved marinade until smooth; set aside.
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3.
In a large skillet or wok, heat 2 teaspoons oil over medium-high heat. Add chicken; stir-fry until no longer pink. Remove and keep warm. Stir-fry broccoli in remaining oil, 2 minutes. Add mushrooms; stir-fry 2 minutes longer. Add the water chestnuts, bamboo shoots and onions; cook until vegetables are crisp-tender, 1-2 minutes longer.
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4.
Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir until thickened, about 2 minutes. Add chicken; heat through. Serve with rice.
Nutrition Facts
1 each: 316 calories, 8g fat (1g saturated fat), 63mg cholesterol, 719mg sodium, 32g carbohydrate (2g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
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