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Stir-Fried Chicken and Broccoli with Black Bean Sauce

Yield 4 servings (serving size: about 1 cup stir-fry and 1/2 cup rice)
While the chicken marinates, prepare the sauce and chop the vegetables. The rest of this stir-fried chicken dish goes together in minutes.

Ingredients

  • Chicken:
  • 1 tablespoon dry sherry
  • 1/4 teaspoon salt
  • 3/4 pound skinless, boneless chicken thighs, cut into 1/4-inch-wide strips
  • Sauce:
  • 2 teaspoons cornstarch
  • 2 tablespoons water
  • 1/3 cup fat-free, less-sodium chicken broth
  • 2 tablespoons dry sherry
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon black bean sauce
  • 1 teaspoon dark sesame oil
  • Stir-fry:
  • 1 tablespoon vegetable oil
  • 3 cups broccoli florets
  • 1 cup red bell pepper strips
  • 1 1/2 teaspoons finely chopped peeled fresh ginger
  • 3 tablespoons fat-free, less-sodium chicken broth
  • Remaining Ingredient:
  • 2 cups hot cooked rice

Nutrition Information

  • calories 296
  • caloriesfromfat 26 %
  • fat 8.5 g
  • satfat 1.7 g
  • monofat 2.6 g
  • polyfat 3.2 g
  • protein 21.1 g
  • carbohydrate 32.6 g
  • fiber 3 g
  • cholesterol 71 mg
  • iron 2.9 mg
  • sodium 571 mg
  • calcium 55 mg

How to Make It

  1. To prepare chicken, combine first 3 ingredients in a medium bowl. Cover and marinate in refrigerator 20 minutes.

  2. To prepare the sauce, combine cornstarch and water in a medium bowl. Stir in 1/3 cup broth and next 4 ingredients (1/3 cup broth through sesame oil).

  3. To prepare stir-fry, heat vegetable oil in a large nonstick skillet over medium-high heat. Add chicken mixture; stir-fry 3 minutes or until chicken loses its pink color. Remove from pan. Add broccoli, bell pepper, and ginger; stir-fry 30 seconds. Stir in 3 tablespoons broth, and stir-fry 2 minutes. Stir sauce with a whisk until blended; add sauce and chicken mixture to pan. Bring to a boil; cook 2 minutes or until vegetables are crisp-tender and chicken is done. Serve over rice.

Cook's Notes

You can find jarred black bean sauce in the Asian-food sections of grocery stores or in Asian markets.