Asian Broccoli and Chicken in Garlic Sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 485.7
- Total Fat: 6.9 g
- Cholesterol: 52.4 mg
- Sodium: 790.3 mg
- Total Carbs: 75.0 g
- Dietary Fiber: 4.5 g
- Protein: 28.1 g
View full nutritional breakdown of Asian Broccoli and Chicken in Garlic Sauce calories by ingredient
Introduction
The garlic sauce is slightly modified from one found on About.com (reduced a few of the quantities to taste), and it makes our simple dinner taste like our local Chinese take-out without the price tag or calorie count! The garlic sauce is slightly modified from one found on About.com (reduced a few of the quantities to taste), and it makes our simple dinner taste like our local Chinese take-out without the price tag or calorie count!Number of Servings: 4
Ingredients
-
2 tbsp - rice vinegar
4 tbsp - low-sodium soy sauce
4 tbsp - sugar
3 tbsp - sweet rice wine
1/4 tsp - sesame oil
1 tbsp - corn starch
1 tbsp - water
4 tbsp - minced garlic (fresh or packed in water or oil)
1 tbsp - peanut oil
3 skinless boneless chicken breasts
2 large bunches of fresh broccoli, florets removed
1 small can water chestnuts
4 cups cooked jasmine rice
Tips
The chicken can be swapped out for any protein, meat or meatless. The same goes for the vegetables - use others or add more! We love broccoli and water chestnuts, but carrots, bamboo shoots, cabbage, and tons of others work great.
Directions
Dice chicken into small 1-2" pieces.
Begin to heat peanut oil in wok or large skillet.
Start rice preparation per individual variety (need 4 cups prepared, or 1 cup per serving).
In a separate bowl, mix rice vinegar, soy sauce, sugar, rice wine, and sesame oil. Set aside.
In another small bowl, mix corn starch and water. Set aside.
Once wok or skillet is hot, add garlic and stir until aromatic, just beginning to brown.
Add chicken, stirring often or constantly until outside is whitening and no obvious raw parts are visible.
Add broccoli and water chestnuts. Stir often 10-15 minutes.
Re-stir and add rice vinegar, soy sauce, sugar, rice wine, sesame oil mixture. Mix thoroughly and continue to cook until broccoli is fork-tender.
About five minutes before ready to serve, re-stir and add cornstarch mixture. Mix completely and allow sauce to thicken.
Serve on a bed of one cup of rice.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user KASTRA.
Begin to heat peanut oil in wok or large skillet.
Start rice preparation per individual variety (need 4 cups prepared, or 1 cup per serving).
In a separate bowl, mix rice vinegar, soy sauce, sugar, rice wine, and sesame oil. Set aside.
In another small bowl, mix corn starch and water. Set aside.
Once wok or skillet is hot, add garlic and stir until aromatic, just beginning to brown.
Add chicken, stirring often or constantly until outside is whitening and no obvious raw parts are visible.
Add broccoli and water chestnuts. Stir often 10-15 minutes.
Re-stir and add rice vinegar, soy sauce, sugar, rice wine, sesame oil mixture. Mix thoroughly and continue to cook until broccoli is fork-tender.
About five minutes before ready to serve, re-stir and add cornstarch mixture. Mix completely and allow sauce to thicken.
Serve on a bed of one cup of rice.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user KASTRA.