Stir-Fried Chicken and Broccoli |
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Prep Time: 10 Minutes Cook Time: 5 Minutes |
Ready In: 15 Minutes Servings: 1 |
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This recipe is from a New York Times article written by Martha Rose Shulman about how to get kids to eat better by making similar-tasting but healthier versions of their favorite foods. I think it's also a good trick for adults. From the article: This easy Asian stir-fry is lighter than the fast-food Chinese dishes that many kids love, and it’s a great way to get them to eat broccoli, which drinks up the delicious glaze. Have all of your ingredients ready and close at hand, and cook some rice before you start. Once you begin, this dish takes minutes. Ingredients:
1/2 cup chicken stock or 1/2 cup water |
2 tablespoons soy sauce |
1 tablespoon rice wine vinegar |
1/2 teaspoon sugar |
1 bunch broccoli, broken into small florets |
2 tablespoons canola oil or 2 tablespoons peanut oil |
3/4 lb boneless skinless chicken breasts or 3/4 lb chicken tenders, cut into 1/2- by 2-inch strips |
1 tablespoon minced fresh ginger |
2 garlic cloves, minced |
1 bunch scallion, white and light green parts, sliced |
1 tablespoon cornstarch, dissolved in 2 tablespoons water or 1 tablespoon arrowroot, dissolved in |
2 tablespoons water |
Directions:
1. In a small bowl, stir together the chicken stock or water, the soy sauce, vinegar and sugar.
2. Place the broccoli in a steamer basket above one inch of boiling water, cover and steam three minutes. Refresh under cold water, and set aside.
3. Heat one tablespoon of the oil in a large, heavy nonstick skillet or wok over medium-high heat until it ripples. Add the chicken. Cook, stirring, until the chicken is cooked through, about four minutes. Remove from the heat, and place in a bowl.
4. If the pan looks dry, add the second tablespoon of oil. Add the ginger, garlic and scallions, then stir-fry for about 30 seconds, just until fragrant. Add the broccoli and stir-fry for one minute, then return the cooked chicken to the pan and stir together. Pour in the sauce and cook, stirring, for 30 seconds to a minute. Stir the dissolved cornstarch or arrowroot, add to the pan, and stir until the chicken and vegetables are glazed. Remove from the heat, and serve with rice or noodles.
5. ****Variation: Stir-Fried Tofu and Broccoli. Many kids love tofu. In the recipe above, substitute 3/4 pound tofu, cut into 1/2- by 1-inch pieces, then follow the cooking instructions. In step three, cook the tofu for two to three minutes, until it begins to color.
6. ****Advance preparation: You can steam the broccoli several hours ahead and have all of the ingredients prepped. The stir-frying can be done at the last minute.
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