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High Protein Broc Chicken!

Jilly Durbin
on 2/20/09 1:28 am - Pasadena, MD

RNY on 12/04/08

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Nutritional Info

Servings Per Recipe: 4
Amount Per Serving
Calories: 175.8

Total Fat: 1.9 g
Cholesterol: 68.4 mg
Sodium: 531.9 mg
Total Carbs: 7.9 g
Dietary Fiber: 3.5 g
Protein: 31.9 g

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Ingredients Details

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Broccoli Chicken

Poultry Other Other Poultry Sugar Free Sugar Free Poultry Dinner Poultry Dinner Submitted by FREESPIRIT11

Wonderful low calorie stir-fry dish

Ingredients

3/4 - 1 pound boneless, skinless chicken breasts

To Velvet Chicken:
1 large egg white
1 tablespoon cornstarch
1/4 teaspoon sea salt

Sauce:
2 tablespoons oyster sauce
1 tablespoon light soy sauce, low sodium
1 tablespoon dark soy sauce, low sodium
1 tablespoon water

To Cook Broccoli:
1 pound broccoli
1/2 cup water
1/4 teaspoon sea salt, or to taste
1/2 teaspoon Splenda, or to taste

Other:
2 garlic cloves
1 teaspoon cornstarch mixed with 1 tablespoon water
2 cups plus 4 tablespoons canola oil, for frying

Directions

1. Cut the chicken into 3/4 to 1-inch cubes. In a bowl, mix together the egg white, cornstarch and salt. Add the egg white mixture to the chicken cubes, tossing or using your fingers to coat the chicken in the mixture. Marinate the velveted chicken in a sealed container in the refrigerator for 30 minutes.
2. While the chicken is marinating, prepare the sauce and vegetables: for the sauce, mix together the oyster sauce, light soy, dark soy, and water in a small bowl and set aside. In another small bowl, mix the cornstarch and water thickener and set aside. Wash and drain the broccoli. Cut the stalk diagonally into thin slices. Cut the flowerets into 3 or 4 pieces. Crush the garlic.
3. Preheat a wok. Heat 2 cups oil in the wo****il it reaches 275 degrees Fahrenheit. (Test the heat by placing a piece of chicken in the wok - it sould float). Add the chicken cubes, and let coo****il they just turn white (about 30 seconds), using a wooden spoon or chopsticks to gently separate them. Quickly remove the chicken cubes from the wok as soon as they turn white, and drain in a colander or paper towels.
4. Drain the oil out of the wok or preheat a second wok on medium high to high heat. Add 2 tablespoons oil. When the oil is hot, add the crushed garlic and stir fry for 10 seconds.
5. Add the broccoli, sprinkle the salt and sugar over, and stir fry briefly, turning and cook the broccoli, covered, for 4 - 5 minutes, until it turns a bright green and is tender but still crisp. Remove from the wok and drain.
6. Clean out the wok and heat 2 more tablespoons oil. Add the broccoli and the velveted chicken, stirring and tossing to cook the chicken through. Add the sauce and cornstarch mixture in the middle of the wok and stir quickly to thicken. Mix everything together and serve hot over steamed rice.

Number of Servings: 4