Thursday, April 12, 2012

Chinese Spicy Chicken & Broccoli = EASY

Last week I really wanted chinese food. Like, really wanted it, but I didn't want to pay for it, go figure, nor did I want the extra fat and sodium. Sometimes I think though, how much extra fat is added to something so simple like spicy chicken with broccoli?  Well, it really depends, a lot of restaurants squirt or ladle (yes, LADLE) in some oil in their wok for stir frying. I didn't add quite as much.

So again, as we know I am following Diet Free Life and this meal would be perfect for those of you who are also following it. Just keep an eye on the sodium and you may want to switch out the corn starch. I only use corn starch because I like its thickening power more than arrow root. Also, I wonder how potato starch fares on DFL?

Anyways, here is the recipe and all you need to know is its EASY. Oh, one thing, it might be easier to thinly slice your meat while it is just slightly frozen and firm. You can use a cut of beef as well, or even shrimp, yum!

12 oz boneless chicken breast, sliced thin
1 tbsp oyster sauce
2 tbsp dark soy sauce (low sodium) or just use regular low sodium if you can't find dark
1 tbsp grapeseed oil
3-4 cloves chopped garlic
2 tsp freshly grated ginger
1 large onion, sliced into rings
1/2 cup water
1 tsp black pepper
1-2 tsp crushed red pepper
1 heard of broccoli, cut into smallish pieces
1 tbsp cornstarch + 1 tbsp water mixed

In a bowl, combine chicken soy sauce and oyster sauce. Let sit for about 20 minutes. In the mean time, slice the onion, broccoli and garlic and grate the ginger.

Heat the oil in a large skillet. If you have a wok great! I had to use my paella pan for this. Saute onion for a minute or two, then add garlic and ginger. You want to make sure the garlic doesn't burn, blah! Add the peppers and stir.

Add the chicken and let it lightly brown, its ok if it leaves a little something on the bottom of the pan. This will make a nice gravy. Add broccoli and saute for a couple of minutes.  Add the water now, you may need more, try using 1 cup and scrape the lovely off the bottom of the pan and cover for a minute until broccoli cooks a little more.

At the very end, add the cornstarch slurry and mix until thick.

I ate this with brown rice and it was delicious!

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