Daily Archives: April 3, 2014

Wok This Way #5 – Sweet & Spicy

wok-this-waySweet and Spicy Stir Fry with Chicken and Broccoli

Makes 4 servings

Prep: 10 minutes
Cook: 20 minutes

Shopping List:

  • 275 gr or 3 cups broccoli florets
  • 15 ml or 1 tablespoon olive oil
  • 2 skinless, boneless chicken breast halves – cut into 2½ cm or 1 inch strips
  • 25 gr or ¼ cup sliced green onions
  • 4 cloves garlic, thinly sliced
  • 15 ml or 1 tablespoon hoisin sauce
  • 15 gr or 1 tablespoon chile paste
  • 15 ml or 1 tablespoon low sodium soy sauce
  • 1 gr or ½ teaspoon ground ginger
  • 1 gr or ¼ teaspoon crushed red pepper
  • 3 gr or ½ teaspoon low sodium salt
  • 1 gr or ½ teaspoon black pepper
  • 30 ml or ⅛ cup low sodium chicken stock

broccoli-roosjesTO MAKE:

  1. Place broccoli in a steamer over 2½ cm or 1 inch of boiling water, and cover.
  2. Cook until tender but still firm, about 5 minutes.
  3. Heat the oil in a skillet over medium heat, and saute the chicken, green onions, and garlic until the chicken is no longer pink and juices run clear.
  4. Stir the hoisin sauce, chile paste, and low sodium soy sauce into the skillet.
  5. Season with ginger, red pepper, salt, and black pepper.
  6. Stir in the low sodium chicken stock and simmer about 2 minutes.
  7. Mix in the steamed broccoli until coated with the sauce mixture.

Note 1: Great served over jasmine rice.
Note 2: You can also use pork instead of chicken and white wine instead chicken broth.

ENJOY !

Amount Per Serving
Calories: 160
Total Fat: 6.2g
Cholesterol: 36mg
Sodium: 405mg
Total Carbohydrates: 11.9g
Dietary Fiber: 2.4g
Protein: 16.1g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat half a serving max !

PDF of this recipe: 20140403-StirFried-Sweet-and-Spicy-Chicken-Broccoli