Broccoli Chicken Stir-Fry

Using shredded lettuce instead of rice adds a pleasant crispness and lightness to this low-calorie stir-fry.


Broccoli Chicken Stir-Fry

by 2  people


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Ingredients
  • 12  ounces
    skinless, boneless chicken breasts
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  • 1  pound
    broccoli
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  • 1/2  cup
    chicken broth
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  • 2  tablespoons
    teriyaki sauce
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  • 2  teaspoons
    cornstarch
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  • 1  teaspoon
    toasted sesame oil
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  • 2 to 3  tablespoons
    cooking oil
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  • 1  tablespoon
    grated fresh ginger
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  • 1  clove
    garlic, minced
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  • 2  cups
    fresh medium mushrooms, halved or quartered
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  • 8  ounces
    fresh bean sprouts (2 cups)
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  • red or green sweet pepper, cut into lengthwise strips (3/4 cup)
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  • 1  8-ounce can
    sliced water chestnuts, drained
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  • 4  cups
    coarsely shredded lettuce (optional)
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Directions
1.
Cut chicken into 1-inch pieces. Set aside. Remove flowerets from broccoli and cut in half (you should have about 3-1/2 cups). Cut stalks into 1-1/2-inch lengths and then into 1/4-inch strips (you should have about 1-1/2 cups); set aside.
2.
For sauce, in a small bowl combine chicken broth, teriyaki sauce, cornstarch, and sesame oil; set aside.
3.
Add 2 tablespoons cooking oil to a wok or 12-inch skillet. Preheat over medium-high heat (add more oil if necessary during cooking). Stir-fry ginger and garlic in hot oil for 10 seconds. Add broccoli stems; stir-fry for 1 minute. Add broccoli flowerets; stir-fry for 2 to 3 minutes or until crisp-tender. Remove broccoli from wok. Add mushrooms to wok; stir-fry about 1-1/2 minutes or until crisp-tender. Remove from wok. Add bean sprouts and red or green sweet pepper to wok; stir-fry for 1 to 2 minutes or until crisp-tender. Remove from wok. Add chicken to wok. Stir-fry for 4 to 5 minutes or until no longer pink. Push chicken from center of wok.
4.
Stir sauce; add to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Add water chestnuts. Stir to coat. Cook and stir about 2 minutes more or until heated through. Serve immediately over shredded lettuce, if desired. Makes 4 servings.

Nutrition information
Calories 261, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 45 mg, Sodium 524 mg, Carbohydrate 19 g, Protein 24 g. Percent Daily Values are based on a 2,000 calorie diet
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