Chicken With Broccoli Diet Recipe
Includes white rice and a choice of white sauce, brown sauce or garlic sauce.
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Ingredients
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Main Ingredients
Sauce Options
Optional Ingredients
Method
Preparation
- 1
Prepare the Rice
Rinse the white rice under cold water until the water runs clear. In a saucepan, combine the rinsed rice with 2 cups of water and a pinch of salt. Bring to a boil over high heat, then reduce the heat to low, cover the saucepan, and let it simmer for about 18-20 minutes or until the rice is fluffy and the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
- 2
Prepare the Chicken
While the rice is cooking, slice the chicken breast into thin strips. Season with salt and pepper to taste.
- 3
Prepare the Broccoli
Wash and cut the broccoli into small florets. Blanch the broccoli in boiling water for 2-3 minutes until bright green and slightly tender. Drain and set aside.
Cooking
- 4
Cook the Chicken
In a large skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat. Add the sliced chicken and stir-fry for about 5-7 minutes or until browned and cooked through. Remove the chicken from the skillet and set aside.
- 5
Make the Sauce
In a small bowl, mix together soy sauce, minced garlic, brown sugar, cornstarch, and 1 cup of water until well combined. Pour this mixture into the skillet and bring to a simmer over medium heat. Stir constantly until the sauce thickens, about 3-4 minutes.
- 6
Combine Ingredients
Add the cooked chicken and blanched broccoli to the skillet with the sauce. Stir to coat the chicken and broccoli evenly in the sauce. Cook for an additional 2-3 minutes until everything is heated through.
Serving
- 7
Serve
Serve the chicken and broccoli mixture over a bed of fluffy white rice. Drizzle with sesame oil and sprinkle red pepper flakes if desired for added flavor.
