Garlicky Chicken and Broccoli
Ever wonder what the secret to really tender chicken stir-fry is? A simple egg white-cornstarch marinade and easy poaching technique gives juicy results every time.
- 1 large egg white
- 2 tablespoons rice cooking wine, or sherry wine
- 3 2/3 tablespoons cornstarch, divided
- 2 teaspoons kosher salt
- 1 pound uncooked boneless skinless chicken breasts, use thin cutlets, thinly slice
- 3 tablespoons low sodium soy sauce
- 2 tablespoons ketchup
- 4 teaspoons dark brown sugar
- 2 teaspoons chili sauce, such as sambal oelek (or to taste)
- 2 teaspoons sesame oil
- 1 tablespoon fresh, minced ginger root
- 5 cups uncooked broccoli, cut into bite-size pieces
- 1 cup reduced-sodium chicken broth
- 4 medium uncooked scallions, thinly sliced
- In a glass dish, whisk together egg white, rice wine, 3 tablespoons cornstarch and salt; add chicken and toss to coat. Cover dish and marinate chicken for 30 minutes (or overnight).
- In a small bowl, whisk together soy sauce, ketchup, brown sugar, chili sauce and remaining 2 teaspoons cornstarch; set aside.
- When ready to cook, bring a large pot of water to a boil; remove chicken from marinade and add to pot (discard marinade). Poach until chicken is cooked through, about 5 minutes; drain well and set aside.
- Heat oil in a large nonstick skillet (or wok) over medium heat. Add garlic and ginger; cook, stirring, for 1 minute. Add broccoli and toss to coat. Pour broth over broccoli and increase heat to medium-high; cover skillet and cook until broccoli is crisp tender, about 5 minutes. Stir in chicken and reserved sauce; reduce heat to low and simmer until thick, about 3 minutes. Garnish with scallions and serve.
- Recipe courtesy of Weight Watchers
Per serving: 181 kcal cal., 4 g fat (0.5 g sat. fat), 1204 mg sodium, 3 g fiber, 8 g sugar, 20 g pro., 53 mg calcium, 1 mg iron. Percent Daily Values are based on a 2,000 calorie diet