Stir-Fried Chicken and Broccoli with Classic Brown Stir-Fry Sauce Recipe

Looking for an easy Stir-Fried Chicken and Broccoli with Classic Brown Stir-Fry Sauce recipe? Learn how to make Stir-Fried Chicken and Broccoli with Classic Brown Stir-Fry Sauce using healthy ingredients.


Submitted by whirringblender

Makes 4 servings



Same as Stir-Fried Beef & Broccoli, but with chicken. I adapted this from America's Test Kitchen Healthy Family Cook Book. I highly recommend consulting the source material, as I had to reinterpret some measurements for the calorie count system. The book also has a lot of helpful tips to really perfect the dish. http://caloriecount.about.com/stir-fried-beef-broccoli-classic-recipe-r574640

Recipe Ingredients for Stir-Fried Chicken and Broccoli with Classic Brown Stir-Fry Sauce


CHICKEN:
14 oz boneless, skinless, chicken breast
2 tsp low-sodium soy sauce
10 about 2 tsp, could also be Chinese rice cooking wine or dry sher sake

STIR-FRY:
3 scallions, minced
6 garlic cloves, minced
1 tbsp grated fresh ginger
4 tsp canola oil
1 lb broccoli (about a small bunch of florets, trimmed and sliced thin)
1/4 cup water
2 red bell peppers, stemmed seeded and cut into matchsticks

CLASSIC BROWN STIR-FRY SAUCE:
1/2 cup low sodium chicken broth
2 oz sake (1/4 cup, could also be Chinese rice cooking wine or dry sherry)
3 tbsp hoisin sauce (or oyster-flavored sauce)
1 tbsp low-sodium soy sauce
2 tsp cornstarch
1 tsp sesame oil, toasted

Recipe Directions for Stir-Fried Chicken and Broccoli with Classic Brown Stir-Fry Sauce

  1. For the sauce: Whisk all ingredients together in a bowl.

  2. For the chicken: combine soy sauce and rice wine (sake) in a bowl, stir in the chicken, and marinate for at least 10 minutes or up to 1 hour.

  3. For the stir-fry: combine the scallions, garlic, ginger and 1 tsp of the canola oil in a bowl.

  4. Heat 2 tsp more canola oil in a 12-inch nonstick skillet over high heat until just smoking. Add the chicken, break up any clumps, and cook until lightly browned on all sides but not fully cooked, about 3 minutes. Transfer to a bowl, cover, and set aside.

  5. Add the remaining tsp canola oil to the skillet and return to high heat until shimmering. Stir in the broccoli, add the water, cover, and steam until broccoli is bright green and begins to soften, about 2 minutes.

  6. Uncover and allow the water to evaporate, 30 to 60 seconds. Stir in the bell peppers and cook until the vegetables are crisp-tender, 3 to 4 minutes.

  7. 7. Clear the center of the skillet, add the garlic mixture, and cook, mashing the mixture into the pan, until fragrant, 15 to 30 seconds. Stir it into the vegetables.

  8. 8. Return the chicken, with any accumulated juice, to the skillet. Whisk the sauce to recombine, then add to the skillet. Simmer, tossing constantly, until the chicken is cooked through and the sauce has thickened, 30 seconds to 2 minutes. Serve.

Categories

Chicken, Vegetables, Main Dish, Asian, Marinade, Stir Fry

Nutrition Facts
Serving Size 376.1g
Amount Per Serving
Calories
287
Calories from Fat
75
% Daily Value*
Total Fat
8.3g
13%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
57mg
19%
Sodium
679mg
28%
Potassium
570mg
16%
Total Carbohydrates
22.3g
7%
Dietary Fiber
5.1g
20%
Sugars
8.5g
Protein
28.4g
Vitamin A 54% Vitamin C 303%
Calcium 10% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • High in vitamin A
  • Very high in vitamin C
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