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Stir-Fry Chicken and Broccoli (Serves 6)

Health conscious cooks are partial to the stir-fry method of cooking. They realize that it’s a low fat way to prepare nutrition rich vegetables as well as lean meats. In this recipe, broccoli and chicken are the featured “good for you” ingredients.

1 egg white
2 boneless chicken breasts, skinned & cut into small pieces
2 tablespoons cornstarch, divided
1 cup water
1 and 1/2 teaspoons instant chicken bouillon
1/4 teaspoon ground ginger
1 tablespoons low sodium soy sauce
Cooking spray
1 tablespoons vegetable oil
1/8 teaspoon garlic powder
1/3 cup sliced green onions
3 cups broccoli flowerets
1/2 large red pepper, sliced into strips
4 ounces sliced fresh mushrooms

1. Gently beat egg white with rotary beater or wire whisk. Add chicken breast pieces and 1 tablespoon cornstarch. Let stand 15 minutes, if time permits.

2. Mix water and chicken bouillon, 1 tablespoons cornstarch, ginger and soy sauce. Reserve.

3. Heat wok or large skillet until hot.

4. Spray with cooking spray. Add chicken mixture; stir-fry until meat is no longer pink. Remove chicken from skillet.

5. Add 1 tablespoon oil, garlic powder and green onions. Stir-fry a few minutes.

6. Add broccoli and pepper strips; stir-fry 2-3 minutes.

7. Add mushrooms and stir-fry a minute.

8. Stir in water and chicken bouillon mixture. Heat to boiling, stirring constantly; boil and stir until sauce is thickened and clear.

9. Stir in chicken; cook until thoroughly heated.

10. Serve with rice, if desired.

Nutritional information per serving:
159 calories, 21 grams protein, 4 grams fat, 7 grams carbohydrate, 3 grams fiber, 49 milligrams cholesterol, 392 milligrams sodium