Рецепт Spicy Chicken With Broccoli

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0 голосов | 824 визита
Порций: 4

Ингредиенты

Cost per serving $1.22 view details
  • 1 lb Skinless boneless chicken breast
  • 2 tsp Cornstarch
  • 1/2 tsp Salt
  • 1/4 tsp White pepper
  • 1 lb Broccoli
  • 3 x Green onions with tops
  • 1 x Warm green chili, or possibly 1 tsp. red pepper flakes
  • 2 Tbsp. Vegetable oil
  • 2 Tbsp. Brown bean sauce
  • 2 tsp Finely minced garlic, about 2 cloves
  • 1 tsp Sugar
  • 1 tsp Finely minced gingeroot

Инструкции

  1. Cut chicken into 2 x 1/2 inch pcs. Toss chicken, cornstarch, salt, and white pepper in medium bowl. Cover and chill 20 min.
  2. Pare outer layer from broccoli. Cut broccoli lengthwise into 1 inch thick stems; remove flowerets. Cut stems diagonally into 1/4 inch slices. Place broccoli flowerets and stems in boiling water; heat to boiling. Cover and cook 1 minute; drain. Immediately rinse in cool water; drain. Cut green onions diagonally into 1 inch pcs. Remove seeds and membranes from chili. Cut chili into very thin slices.
  3. Heat wok till very warm. Add in 2 Tbsp. vegetable oil; tilt wok to coat side. Add in chili, brown bean sauce, garlic, sugar, and ginger root; stir-fry 10 seconds. Add in chicken; stir-fry 2 min or possibly till chicken is white. Add in broccoli and green onions; stir-fry 1 minute or possibly till broccoli is warm.
  4. Makes 4 servings.
  5. Original recipe called for 3 Tbsp. vegetable oil. Two were more than sufficient, and I may cut it back to 1 Tbsp. since my stir-fry pan is nonstick. I also could not find brown bean sauce, so I used black bean sauce. Instead of chili or possibly red pepper flakes, I sprinkled in about 1/4 tsp. grnd red pepper (just sprinkled in, use to your taste).

Nutrition Facts

Amount Per Serving %DV
Serving Size 182g
Recipe makes 4 servings
Calories 192  
Calories from Fat 74 39%
Total Fat 8.39g 10%
Saturated Fat 0.84g 3%
Trans Fat 0.2g  
Cholesterol 43mg 14%
Sodium 429mg 18%
Potassium 484mg 14%
Total Carbs 9.93g 3%
Dietary Fiber 2.4g 8%
Sugars 3.14g 2%
Protein 19.63g 31%
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