Erica’s Broccoli and Chicken Stir-fry

May 19, 2023May 19, 20230 4
Erica's Broccoli and Chicken Stir-fry
in Asian

Prep

40 min

Cook

15 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 lbs boneless chicken breasts
6 teaspoons soy sauce
6 tablespoons garlic-flavored olive oil
2 tablespoons orange juice concentrate
3/4 cup chicken broth
3 teaspoons cornstarch
1 medium onion
3 -4 cups broccoli
2 cups green beans

Nutrision Information

Servings Per Recipe
4-6
Calories
350
Sugar
5g
Fat
18g
Erica's Broccoli and Chicken Stir-fry is a classic Asian-inspired dish made with fresh ingredients. The combination of tender chicken, green beans, and broccoli in a savory sauce is a healthy and satisfying meal that anyone can enjoy. This dish is perfect when you're in a rush, and need something quick and easy to prepare. The stir-fry method ensures that the vegetables retain their nutrients and flavors, making it a nutritious meal for the whole family. This dish is quite versatile and can be eaten alone or paired with rice, noodles, or any preferred side dish.

Instructions

1.Cut the chicken into bite-sized pieces and marinate with 4 teaspoons of soy sauce for at least 30 minutes.
2.Heat 3 tablespoons of garlic-flavored olive oil in a large skillet or wok over medium-high heat. Add the chicken and stir-fry for 5-7 minutes until golden brown and cooked through. Remove from pan and set aside.
3.In the same pan, add 3 tablespoons of garlic-flavored olive oil and sauté the chopped onion until tender. Add broccoli and green beans and stir-fry for 3-5 minutes until crisp-tender.
4.In a small bowl, whisk together the remaining 2 teaspoons of soy sauce, orange juice concentrate, chicken broth, and cornstarch. Pour the mixture into the skillet and stir until the sauce has thickened.
5.Add the chicken back into the skillet, and stir-fry for 1-2 minutes until heated through. Serve hot over rice or noodles.

PROS

This stir-fry is a great way to incorporate vegetables and lean protein into your diet.

The dish is quick and easy to make, perfect for busy weeknights.

The ingredients can be easily substituted to suit your taste.

CONS

The dish can be high in sodium due to the soy sauce.

The preparation can be challenging for those unfamiliar with stir-frying techniques.

The dish may lack complexity and diversity of flavors.

HEALTH & BENEFITS

This dish is a great source of lean protein, vitamin C, and fiber.
Broccoli and green beans are low in calories and high in nutrients, making them a great addition to any diet.
The dish can easily be made gluten-free by using tamari instead of soy sauce.

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