Chicken and Broccoli Stir-Fry (With Variations)

May 20, 2023May 20, 20230 2
Chicken and Broccoli Stir-Fry (With Variations)
in Main

Prep

20 min

Cook

15 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 tablespoon minced gingerroot
2 tablespoons oyster sauce
1 tablespoon soy sauce
1/2 teaspoon five-spice powder
1 -2 tablespoon brown sugar ( I use Splenda brown sugar blend )
1 tablespoon cornstarch
1 teaspoon cornstarch
1 tablespoon dark sesame oil
1/3 cup double-strength chicken broth
1 1 lb boneless turkey breast , thinly sliced or 1 large uncooked shrimp , peeled and deveined
1/2 teaspoon salt
1 tablespoon rice wine
1 egg white , lightly beaten
1 tablespoon cornstarch
cooking oil ( enough to keep chicken from sticking )
1 tablespoon dark sesame oil
1 tablespoon peanut oil
4 -6 garlic cloves , sliced
3 small dried hot peppers
3 green onions , sliced
2 -3 cups broccoli florets , steamed
1/2 teaspoon toasted sesame seeds
steamed jasmine rice ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
227
Sugar
5g
Fat
7g
Chicken and Broccoli Stir-Fry is a classic Chinese dish that has been adapted and modified to suit different tastes and preferences. This variation uses either turkey or shrimp as the protein source and adds ginger, garlic, and hot peppers for extra flavor. The sauce is a combination of oyster sauce, soy sauce, and five-spice powder, which gives the dish a rich umami flavor. Broccoli is a nutrient-dense vegetable that is low in calories but high in fiber and vitamin C. Together, these ingredients create a flavorful and healthy meal that can be enjoyed by all.

Instructions

1.In a small bowl, whisk together the ginger, oyster sauce, soy sauce, five-spice powder, brown sugar, and 1 teaspoon of cornstarch until smooth.
2.In a large bowl, toss the turkey or shrimp with the salt, rice wine, egg white, and remaining 1 tablespoon of cornstarch until evenly coated.
3.Heat enough cooking oil to coat the bottom of a wok or large skillet over high heat. Add the turkey or shrimp and stir-fry for 2-3 minutes, or until just cooked through. Remove the turkey or shrimp from the wok and set aside.
4.Add the dark sesame oil and peanut oil to the wok and heat until hot. Add the garlic and dried hot peppers and stir-fry for 30 seconds, or until fragrant.
5.Add the green onions and broccoli and stir-fry for 1-2 minutes, or until the vegetables are crisp-tender.
6.Return the turkey or shrimp to the wok.
7.Add the sauce to the wok and stir-fry until everything is evenly coated and the sauce has thickened.
8.Sprinkle the toasted sesame seeds over the top.
9.Serve hot over steamed jasmine rice.
10.

PROS

This dish is quick and easy to prepare, making it a great option for busy weeknights.
It is also a healthy and delicious way to incorporate more vegetables into your diet.

CONS

This dish contains cornstarch and sugar, which may not be suitable for those with dietary restrictions or preferences.
The use of oyster sauce may also be a concern for vegetarians and vegans.

HEALTH & BENEFITS

This dish is high in protein and fiber, which can help promote feelings of fullness and aid in weight management. It is also a good source of vitamins and minerals, including vitamin C and folate. Additionally, the broccoli in this dish has been linked to a reduced risk of heart disease and certain types of cancer.

Print

Leave a Reply

Your email address will not be published.