Stir-Fried Chicken and Broccoli with Black Bean Sauce

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

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Nutritional Information

Amount per serving
  • Calories: 296
  • Calories from fat: 26%
  • Fat: 8.5g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 3.2g
  • Protein: 21.1g
  • Carbohydrate: 32.6g
  • Fiber: 3g
  • Cholesterol: 71mg
  • Iron: 2.9mg
  • Sodium: 571mg
  • Calcium: 55mg

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

  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.
Note:

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

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