Heart Healthy, Diabetes Friendly – and Delicious
Looking for something healthy and quick for weeknight meal? This broccoli chicken stir fry is just the ticket. Before prepping and chopping the veggies and gathering the spices, put the chicken into the freezer so that it becomes a bit firm. That makes it much easier to slice into thin pieces.
Broccoli Chicken Stir Fry
Serves 4
1 tablespoon plus 2 teaspoons sesame oil, divided
2 tablespoons chopped fresh garlic
1/2 teaspoon dried red pepper flakes
4 cups broccoli florets
1 small can sliced water chestnuts (optional)
6 tablespoons 98% fat-free chicken broth, divided
Salt and pepper to taste (lightly salt only; hoisin sauce is salty)
1 1/2 pounds boneless, skinless chicken breasts (cut into thin slices)
5 green onions, chopped
1/4 cup hoisin sauce*
3 tablespoons oyster sauce*
1 tablespoon toasted sesame seeds (optional)
In a large nonstick skillet heat 2 teaspoons sesame oil over medium-high heat. Add chopped garlic and dried red pepper flakes; saute for about 1 minute. Add broccoli florets, water chestnuts and 4 tablespoons chicken broth. cover skillet and cook until the broccoli is just crisp-tender (about 2 minutes). Transfer to a bowl.
Add remaining 1 tablespoon sesame oil to the skillet. Season the chicken strips with salt and pepper, then add to the hot skillet with green onions. Saute until te chicken is cooked through (about 3 minutes).
Add remaining 2 tablespoons chicken broth, hoisin sauce and oyster sauce. Add broccoli florets and water chestnuts back to the skillet; toss to combine until heated through (about 1 to 2 minutes). Transfer to a platter or large bowl and sprinkle with sesame seeds if desired.
Serving suggestion: Brown or white rice.
Per serving (not including rice): 245 calories; 8g fat (27.6% calories from fat); 1g saturated fat; 26g protein; 22g carbohydrate; 5g dietary fiber; 52mg cholesterol; 474mg sodium. Exchanges: 0 grains (starch); 3 lean meat; 2 1/2 vegetable; 1 1/2 fat; 1/2 other.
*If eating gluten-free, try Wok Mei Gluten Free Hoisin Sauce and Oyster Sauce (available online).
Recipe courtesy of LowFatLifestyle.com. For more free recipes and healthy-cooking tips, visit www.lowfatlifestyle.com.
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