Very Low Fat Broccoli Chicken Stir Fry |
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Prep Time: 10 Minutes Cook Time: 30 Minutes |
Ready In: 40 Minutes Servings: 2 |
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My version doesn't use oil, so if you clean your chicken well, it is VERY low fat. See note below for serving suggestions. Ingredients:
1/2 lb boneless skinless chicken breast, cut into strips |
12 ounces fresh broccoli florets |
3 ounces baby carrots, julienne cut |
3/4 cup chicken broth |
3/4-1 cup water |
4 tablespoons reduced sodium soy sauce |
1 teaspoon fresh minced ginger |
1 teaspoon minced garlic |
2 teaspoons cornstarch |
2 tablespoons water |
nonstick cooking spray |
rice, for serving |
Directions:
1. In a small bowl, combine soy sauce, ginger, and garlic. Set aside for later.
2. Spray a skillet with non-stick cooking spray. Add chicken and stir-fry until no longer pink. Remove and keep warm.
3. Add 1 cup water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally. Remove and keep warm, draining any extra water.
4. Add chicken broth to pan, bringing to a boil.
5. Reduce heat; add vegetables, chicken, and soy sauce mixture. Stir fry for about 5 minutes at a simmer, until heated through.
6. Combine cornstarch and 2T of water, and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened.
7. Serve over hot rice!
8. NOTE: I like to throw the rice right into the stir fry at the end and mix it all up, adding some egg white as well for a fried rice feel. You may need to add more soy sauce depending on how much rice you use!
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