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Sharp Health News

Chicken and broccoli stir-fry (recipe)

Jan. 3, 2020

Chicken and broccoli stir-fry (recipe)

Skip unhealthy takeout options and recreate this classic Asian dish at home. Made with a gingery soy base, this stir-fry packs in the flavor. Broccoli and chicken make it a hearty, filling meal — offering a dose of protein and a boost in heart health. Kick up the spice factor by adding red chili flakes or a splash of your favorite hot sauce.

Chicken and Broccoli Stir-Fry
Yields 4 servings

1 pound chicken breasts, cubed
3 scallions, white parts only, thinly sliced on the bias
2 tablespoons sugar
1 tablespoon dark sesame oil
1 tablespoon dry sherry
1 tablespoon soy sauce
2 cloves garlic, minced
1-inch piece fresh ginger, peeled and minced
1 tablespoon plus 1 teaspoon cornstarch
Kosher salt and freshly ground black pepper
1/3 cup water
3 tablespoons vegetable oil
5 to 6 cups broccoli florets and sliced stems (keep separate)
3/4 teaspoon red chili flakes (optional)
1 tablespoon hoisin sauce
Toasted sesame seeds, for serving (optional)
Jasmine rice, for serving (optional)

In a medium bowl, mix chicken, scallions, sugar, sesame oil, sherry, soy sauce, half the garlic, half the ginger, 1 teaspoon cornstarch and 1 teaspoon salt. Set aside to marinate for 15 minutes.

In a small bowl, mix the remaining 1 tablespoon cornstarch with 1/3 cup water and set aside.

In a large nonstick skillet over high, heat 1 tablespoon vegetable oil. Add broccoli stems and cook for 30 seconds. Add broccoli florets, remaining garlic and ginger, 2 tablespoons water, 1/4 teaspoon salt and some ground black pepper. Cook until broccoli is green but still crisp, about 2 minutes. Transfer to a plate.

While the skillet is still hot, heat the remaining 2 tablespoons vegetable oil. Add chicken and chili pepper flakes (optional). Cook until the chicken browns, about 3 minutes. Add hoisin sauce, return the broccoli to the pan and mix to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water, if necessary. Season with salt and pepper.

Serve stir-fry with a side of rice, and garnish with sesame seeds.

Recipe is adapted from the Food Network.

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