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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 145.7
  • Total Fat: 2.0 g
  • Cholesterol: 48.8 mg
  • Sodium: 594.4 mg
  • Total Carbs: 9.9 g
  • Dietary Fiber: 3.3 g
  • Protein: 22.9 g

View full nutritional breakdown of Asian Style Chicken Broccoli calories by ingredient
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Asian Style Chicken Broccoli

Submitted by: HWNHMMBRD

Introduction

The base for this recipe is a combination of two Beef Tomato Recipes from "Favorite Island Cookery" C. 1975. Instead of tomatoes and peppers, my mother would make it with broccoli and onions for Beef and Broccoli. There have been tweeks and changes made to the original, to remove MSG with out losing taste. I hope you enjoy. The base for this recipe is a combination of two Beef Tomato Recipes from "Favorite Island Cookery" C. 1975. Instead of tomatoes and peppers, my mother would make it with broccoli and onions for Beef and Broccoli. There have been tweeks and changes made to the original, to remove MSG with out losing taste. I hope you enjoy.
Number of Servings: 8

Ingredients

    1.5 lbs Boneless Skinless Chicken Tenderloin strips OR Boneless Skinless Chicken Breasts.
    1.5 lb Fresh broccoli florets or spears
    1 Large onion, cut in wedges
    1 tsp. Fresh grated ginger root
    1 tsp. Crushed garlic, about 1 large clove.
    1 tsp. Sesame oil
    Marinade Sauce:
    2 T. Reduced sodium soy sauce
    2 T. White wine or Sherry
    1/2 tsp. Splenda Granulated
    1 T. Corn starch

    Gravy/Stir fry sauce
    1 C. reduced sodium chicken broth
    1/2 tsp Sea salt
    2 tsp Splenda Granulated
    1 T. Corn starch
    2 T. Reduced sodium soy sauce

Tips

The sauce and marinade are a good base for just about any stir-fry.


Directions

Mix marinade ingredients together in a medium bowl. Cut chicken into bite sized pieces and soak in marinade for at least 30 minutes. (I usually marinade while I prep the veggies). Heat sesame oil in large skillet or wok on medium high heat. Saute ginger, garlic, and chicken for about 2 minutes. Reduce heat to medium and add broccoli, onion and gravy. Cook, stirring frequently, until chicken is cooked through and vegetables are still crisp, but heated through, 15- 20 minutes
Serve over hot rice or noodles

Serving Size: 8 servings
Note on servings: I hate trying to measure this type of dish in cups. I based my serving size on the weight of the chicken and vegetables before cooking. When the dish is done, I transfer it into a light weight container and weigh it on my kitchen scale, then divide that by 8 to get a serving size.






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Member Ratings For This Recipe


  • Very Good
    1 of 1 people found this review helpful
    I love how low cal this is but there seems to be some instruction missing regarding the marinade. How long does the chicken need to marinate? - 5/23/12

    Reply from HWNHMMBRD (5/24/12)
    Thank you for pointing that out, it completely slipped by me. I did make corrections to the instructions.


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