Stir-Fried Chicken and Broccoli with Black Bean Sauce

recipe
While the chicken marinates, prepare the sauce and chop the vegetables. The rest of this stir-fried chicken dish goes together in minutes.

Yield:

4 servings (serving size: about 1 cup stir-fry and 1/2 cup rice)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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

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).

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.

Note:

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

May 2001
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