Saturday, April 11, 2009

Chicken and Broccoli Stir Fry

I went to Sam's the other day, a wholesale market, where you get everything in bulk. I bought a huge bag of frozen chicken and a huge bag of fresh broccoli. When I was thinking of what to fix for dinner tonight I knew it would involve broccoli, so it wouldn't go bad. Paired with chicken, this dish became a logical choice. Not to mention it is relatively easy and fast to make.

Chicken and Broccoli Stir Fry

2 Chicken breasts
3 cups of fresh broccoli
1 large carrot

3 tbsp Soy sauce
2 tbsp Rice wine vinegar
1/2 tsp Sesame Oil
1/2 cup Chicken stock/broth (or water)
1 tbsp Sugar (Splenda)
1 tbsp Fresh grated Ginger
1 clove of garlic, grated or very finely minced
3 tbsp white flour

Dice chicken into bite size pieces. Slice carrots into thin discs. Prep broccoli to have mostly florets. In a small bowl, mix all the ingredients for the sauce. Whisk until there are no flour clumps. Heat large skillet or wok to very hot. Add carrots, sautè for 2 minutes. Add chicken and broccoli. Keep stirring until chicken is almost cooked through. Add sauce. Continue cooking until sauce thickens, about 3 minutes. Serve with white rice.

Weight Watchers (per serving):
Chicken: 1pt per ounce
Sauce (using splenda): 1 pt
Rice: 3 pts


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