Chicken Broccoli Stir Fry

Low calories and fatLook at these numbers… A quick and easy recipe for two.

I like stir frying chicken and vegetables.  You can add more chicken broth and a little arrow root if you want to create a sauce like you get at Chinese restaurants.

Ingredients:

1 Chicken boneless breast no skin 2 large Scallions
2 serving chopped broccoli 1 tbsp Olive oil
1 tbsp minced ginger 2 tbsp dry sherry
1 tbsp cloves minced garlic 1 tbsp low sodium soy sauce
½ red bell pepper ¼  inch julienne ½ cup no sodium chicken broth
1 jalapeno pepper ¼ tsp oriental sesame seed oil
10 snap/snow peas 1 carrot cut into 1 ½ inch strips

Preparation:

Begin by grating the ginger and garlic and set aside. Julienne carrots and thinly slice the red peppers and jalapenos. Clean snap peas and slice the green onions.

Slice the chicken into small strips and sauté in a WOK or skillet with one tsp of olive oil. Remove and set aside.  Add another tsp of oil into the pan and stir fry the broccoli. Remove after cooked and set aside with the  chicken.

Wipe out the WOK or skillet and bring up to medium high heat.  Stir fry in one tsp of olive oil the carrots, and snap peas about 2 minutes.  Then add the peppers and cook for a about one minute.  Add the chicken and broccoli back into the pan and toss everything together. Add the garlic and ginger and cook for about one minute.  Add in the ½ cup of chicken stock and soy sauce and wine, cook and reduce.  Continue cooking for a minute.  Mix the sesame oil and green onions in, stir for a minute and serve.

Sprinkle sesame seeds for garnish.

Protein: 33 Calories: 315.5  Fat: 8.5  Potassium: 1158.75  Sodium: 269.5  Anti-Inflammatory: 665.5 Carbs: 24

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