Tuesday, November 17, 2009

Chicken Broccoli Stir Fry

I didn't get a picture taken but this is DEFINTELY a do again so I will get one the next time...and if I am lucky I will even get to have rice with it!

As usual in the quest for low carb things that I can eat stuff like Chinese take out is not on the list. I could mourn for days over that sad fact but occasionally I am moved to action.

My mom used to do a stir fry when I lived at home that had chicken, broccoli, and carrots in it. I was thinking about that as I was throwing things together and I think that the result was a pretty darned good psuedo take out meal...if only there were rice...but I digress.

Chicken Broccoli Stir Fry

1/3 c. soy sauce
2 T brown sugar (I used brown sugar Splenda)
1 clove garlic crushed
1 t. ginger grated fine
1 t. red pepper flakes
1 tsp arrowroot (if you don't have arrowroot use cornstarch)
1 1/2 lb boneless, skinless chicken breasts (cut into bite size pieces)
1 T. canola oil
1 large head broccoli (approx 3 cupsish)
1 lg onion
8 oz water chestnuts, sliced

Combine first 6 ingredients in large bowl. Mix chicken in sauce well and let marinate for 10 minutes. Heat oil in large skillet. Add chicken in small batches to prevent crowding and stir fry until browned. Remove from skillet and set aside.

Add broccoli, onion and water chestnuts to hot skillet. Stir fry for 1 minute. Add 1/4 c water, cover and steam for 3 minutes or until broccoli is crisp tender. Add chicken and heat through stirring constantly.

Serve over rice.

*this doesn't give you a thick sauce like you get with actual Chinese food. If that is your goal add another tsp of arrowroot.

Nutritional Information:
Calories 348; Total Fat 11.2g; Total Carbohydrates 24.7g; Dietary Fiber 1.9g; Protein 36.2g;

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