Broccoli and Chicken Stir Fry

More Chicken…and some veggies. You college kids aren’t eating enough veggies. Ever hear of the freshman 15?

I offer this recipe straight from the folks at Cooking Light.  It serves 4 and each serving is under 345 calories. Don’t forget to cook the rice before you start the stir fry. Some rice can take a while to cook so you might need to do some prep work ahead of time.


1 1/2 tablespoons canola oil

8 cups broccoli florets (about 2 bunches)

2 cups vertically sliced onion (about 1)

1/2 cup fat-free, less-sodium chicken broth, divided

2 cups cooked long-grain rice

1 tablespoon minced garlic

2 teaspoons minced peeled fresh ginger

1/2 teaspoon crushed red pepper

2 Hoisin and Lime-Marinated Grilled Chicken breast halves, thinly sliced (see below)

2 tablespoons low-sodium soy sauce

2 tablespoons oyster sauce

1 tablespoon rice wine vinegar

1 teaspoon cornstarch

1/4 teaspoon salt


Heat canola oil in a large nonstick skillet over medium-high heat. Add broccoli and onion; sauté for 5 minutes. Add 1/4 cup broth; cover and cook for 3 minutes. Remove broccoli mixture from pan.

Place pan over medium-high heat. Add rice; cook 5 minutes, stirring occasionally. Add broccoli mixture, garlic, ginger, pepper, and chicken; toss well.

Combine remaining 1/4 cup broth, soy sauce, oyster sauce, vinegar, and cornstarch; add to pan. Bring to a boil; cook 1 minute. Stir in salt.


1/4 cup hoisin sauce

1 tablespoon grated peeled fresh ginger

2 tablespoons low-sodium soy sauce

1 teaspoon grated lime rind

2 teaspoons dark sesame oil

1/2 teaspoon kosher salt

8 garlic cloves, minced


Combine hoisin sauce, ginger, and next 5 ingredients (through garlic) in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator for 2 hours, turning bag occasionally. (Makes enough marinade for 6 chicken breasts.)



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