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Eating Well with Kim

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Chicken and Broccoli Stir FryChicken and Broccoli Stir Fry



1 c. low sodium chicken broth
2 tsp. corn starch
2 tsp. brown sugar
1 tsp. dark sesame oil
2 Tbsp. lower sodium soy sauce
1 Tbsp. fish sauce
4 tsp. canola oil (divided)
1 lb. chicken breasts
1 c. onions, sliced
4 c. broccoli
3 cloves garlic minced
1 Tbsp. grated ginger
1 Tbsp. Chili paste with garlic
6 c. hot cooked rice (preferably brown rice)

Cut the poultry into strips 1/2 inch wide. In a small bowl, stir together the chicken broth, cornstarch, brown sugar, sesame oil, soy sauce and fish sauce to make a coating sauce; set aside.

In a large nonstick skillet or wok, heat 2 tsp. canola oil over medium-high heat. Cook the poultry until cooked through, about 3 minutes (depending on how thick your strips are). With a slotted spoon or tongs transfer the poultry to a plate. Add 2 tsp. oil and add broccoli and onions; stir-fry for 3 minutes. Add garlic, ginger, and chili paste to the pan and cook until the vegetables are crisp-tender, about 3 minutes. Stir the coating sauce to recombine. Return the poultry to the pan, along with the coating sauce; cook until heated through and evenly coated, about 1 minute.

Yield: 6 servings (serving size: 1 cup chicken mixture and 1 cup rice) Nutrient Breakdown: Calories 370, Fat 7g (1g sat. fat), Cholesterol 45mg, Sodium 680mg, Carbohydrate 54g, Fiber 5g, Protein 25g Nutrition Bonus: 30 percent daily value (DV) for Vitamin A, 80 percent DV for Vitamin C Exchanges: 3 carbohydrates, 2 lean meats
  
     
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