Friday, April 19, 2013

Very Low Fat Broccoli Chicken Stir Fry

Very Low Fat Broccoli Chicken Stir Fry

1/2 lb. boneless skinless chicken breasts, cut into strips
12 ounces fresh broccoli florets
3 ounces baby carrots, julienne cut
3/4 c. chicken broth
3/4 to 1 c. water
4 Tbsp. reduced sodium soy sauce
1 tsp. fresh minced ginger
1 tsp. minced garlic
2 tsp. cornstarch
2 Tbsp. water
nonstick cooking spray
rice, for serving

In a small bowl, bombine soy sauce, ginger and garlic. Set aside.

Spray a skillet with cooking spray. Add chicken and stir fry until no longer pink. Remove and keep warm.

Add 1 c. water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally.  Remove and keep warm, draining any extra water.

Add chicken broth to pan, bringing to a boil.

Reduce heat; add vegetables, chicken and soy sauce mixture. Stir fry for about 5 minutes at a simmer until heated through.

Combine cornstarch and 2 Tbsp. of water and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened.

Serve over hot rice.

No comments:

Post a Comment

Hi! If you have a comment about any of the recipes, please let me know. I'm always open to suggestions. If you're looking for a particular recipe, please leave a note and I'll see if I can find it for you. Thank you and hugs!