Garlicky Chicken And Broccoli Recipe

No Photo

Have you made this?

 Share your own photo!

Garlicky Chicken and Broccoli

Club Recipes

By
@Greatchoices

This Weight Watcher recipe was prepared by Ed Daly for our October, 2013, meeting.


Featured Pinch Tips Video

Rating:

 Be the First

Comments:

Serves:

6

Prep:

30 Min

Cook:

20 Min

Method:

Pan Fry

Ingredients

1 large
egg white
2 Tbsp
rice wine or sherry
3 Tbsp
plus 2 tsp of cornstarch, divided
2 tsp
kosher salt
1 lb
uncooked boneless, skinless chicken breasts, thinly sliced
3 Tbsp
low-sodium soy sauce
2 Tbsp
ketchup
4 tsp
dark brown sugar
2 tsp
chili sauce, such as sambal oelek (or to taste)
2 tsp
sesame oil
1 Tbsp
minced garlic
1 Tbsp
fresh, minced ginger root
5 c
cut-up broccoli (bite size pieces)
1 c
reduced-sodium chicken broth
4 medium
scallions, thinly sliced

Directions Step-By-Step

1
In a glass dish, whisk together egg white, rice wine (or sherry), 3 tablespoons cornstarch, and add salt: add chicken and toss to coat. Cover dish and marinate chicken for 30 minutes (or overnight).
2
In a small bowl, whisk together soy sauce, ketchup, dark brown sugar, chili sauce and remaining 2 teaspoons cornstarch; set aside.
3
When ready to cook, bring a large pot of water to a boil; remove chicken from marinade and add to pot (discard marinade). Poach until chicken is cooked through, about 5 minutes; drain well and set aside.
4
Heat oil in a large nonstick skilled (or wok) over medium heat. Add garlic and ginger; cook, stirring, for 1 minute. Add broccoli and toss to coat. Pour broth over broccoli and increase heat to medium high; cover skillet and cook until broccoli is crisp-tender, about 5 minutes. Stir in chicken and reserved sauce; reduce heat to low and simmer until thick, about 3 minutes. Garnish with scallions and serve. Yields about 1 cup serving./
5
This is a weightwatchers recipe - 4 points plus per serving.
6
Ever wonder what the secret is to really tender stir-fry chicken? It's a simple egg white-cornstarch marinade and easy poaching technique that gives juicy results every time.

About this Recipe

Course/Dish: Chicken
Main Ingredient: Chicken
Regional Style: American