Sunday, May 25, 2014

Recipe of the Day ....

.
.
.
Chicken and Broccoli Stir-Fry ( Tofu can be substituted for chicken)
 
1/4 cup Organic Low Sodium Broth
3 Tbsp low sodium soy sauce
2 tsp honey or agave syrup
1 Tbsp cornstarch
1 pound Chicken Tenderloins or cut firm tofu cut into bite size pieces
salt and pepper, to taste
3 Tbsp peanut oil
2 cloves garlic, minced
1 Tbsp fresh ginger, peeled and minced...
2 cups fresh broccoli florets
1 red bell pepper, thinly sliced
3 green onions, sliced on an angle
4 cups cooked brown rice
 

1. In a small bowl, combine broth, soy sauce, honey and cornstarch. Stir until the cornstarch is dissolved, then set aside.
2. Season chicken or tofu with salt and pepper.
3. In a large, heavy skillet, heat peanut oil over medium-high heat. Add garlic and ginger and stir until fragrant, about 30 seconds.
4. Add chicken or tofu to skillet and stir-fry until the chicken pieces turn white or tofu is lightly browned, about 5 minutes.
5. Add broccoli, bell pepper and green onion and stir-fry until vegetables are crisp-tender and chicken reaches an internal temperature of 165 degrees F with an instant read thermometer, about 4 minutes.
6. Add broth mixture and cook for another 3 to 4 minutes, stirring constantly.
7. Serve mixture over brown rice.

Nutrition Facts if chicken is used:
Calories 398
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 60 mg,
Sodium 480 mg
Carbohydrates 43 g
Fiber 4 g
Protein 33 g

.
.
.

No comments:

Post a Comment