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.

Chicken Chow Fun

Sticking with my Asian roots, I decided to make chow fun for dinner. It’s a simple, delicious yet extremely low fat dish that hits the spot. This will be my first recipe as well as first venture into food photography, so bear with me.

Ingredients
10 oz. fresh rice noodles
8 oz. chicken, medium sliced
2 Tbs. soy sauce
2 cloves garlic minced
1 scallion sliced
1/4 medium yellow onion, chopped
1 carrot, thinly sliced
1 oz. bean sprouts
1 cup broccoli, chopped
3 medium shitake mushrooms, sliced
1/2 cup water
Salt and Pepper
Sriracha sauce *optional

 

Method

Cover a non-stick pan with a few sprays of Pam. Grill the chicken pieces with a tablespoon of soy sauce. When almost thoroughly cooked, remove from pan and set aside.

In the same pan, throw in garlic and onions. When the onions begin to appear brown and caramelized, put in broccoli and mushrooms. Add in 1/4 cup of water and continue to stir fry the vegetables. Add carrots, scallion, and bean sprouts when broccoli starts becoming tender (approximately 2-3 minutes). Continue to mix the vegetables for a minute.

Add the rice noodles and chicken as well as the remaining tablespoon of soy sauce into the pan. Stir for another minute or two until noodles are brown from soy sauce and combined thoroughly with the vegetables.

Season with 2 pinches of salt and a pinch of pepper.

Serve immediately with optional sriracha for a spicier flavor.

Calories: 436
Fat: 3.5 grams

The recipe could most likely serve 2, but I’m a hungry person so it only fed me.