Chicken with Broccoli

I realize this looks a lot like the chow fun I made last night but I really wanted broccoli. Wasn’t really feeling the noodles though, so I went with rice. If you can’t find chow fun in a market near you, well this is a great substitute.

Ingredients
2 cups broccoli, chopped
2 cloves garlic minced
1/2 cup yellow onion, chopped
8 oz. chicken breast, medium sliced
1 cup cooked rice
1 Tbs. corn starch
2 Tbs. water

Chicken Marinade
1 Tbs. soy sauce
1 pinch pepper

Sauce
1 Tbs. soy sauce
2 Tbs. oyster sauce
1 tsp. rice wine
1/4 cup non-fat chicken broth

 

Method

Marinate the chicken by putting the soy sauce and pepper in a bowl with the chicken, making sure to coat each piece thoroughly. Set aside.

Boil a pot of water and throw the broccoli in. Cook for roughly 3-5 minutes, softening the broccoli just a bit. Remove broccoli and rinse in a colander under cold water until the broccoli stops releasing steam. This will help preserve the green color.

In a separate bowl, combine all ingredients for the sauce and mix thoroughly.

Place the corn starch and water in a different bowl. Dissolve corn starch completely in water. Set aside.

Cover a non-stick pan with a few sprays of Pam and begin frying the chicken on high heat. Let each side sit for roughly a minute before flipping. Remove the chicken before it becomes fully cooked and set aside.

In the same pan, throw in onions and garlic, stirring until the onions begin to brown. Put the broccoli, chicken and sauce in and mix with onions. When the sauce begins to boil and bubble, pour in the corn starch water mixture slowly while stirring. Continue to stir for another minute as the sauce thickens.

Serve with a side of rice.

Calories: 733, including rice
Fat: 3.5 grams

Once again, the recipe could probably feed two but my stomach demanded it all.

Tagged as: healthy, panda express

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