Healthy Eating: Chicken with Broccoli
This Chinese Chicken with Broccoli recipe is a healthy, home recipe, loaded with vitamins A, C, K, B9 (folate), potassium, phosphorous, and selenium. Like most Chinese home recipes, it uses very little oil. Though it is cooked in a wok, this is not a high temperature restaurant stir-fry, but a low temperature fast braise. The chicken is marinated in wine, soy sauce, salt and pepper and slippery-coated with a small amount of starch to keep it moist and tender in cooking. Brown the chicken over low heat, then add a little more soy sauce, oyster sauce, a dash of sugar and a little water, then the blanched broccoli and garlic, to form a flavorful broth.
Equipment
- 1 wok
- 1 wok spatula
- 1 saucepan (optional, to blanch the broccoli)
Ingredients
- 1 chicken breast (cut into cubes)
- 200 g broccoli
- 2 garlic cloves (sliced)
Marinade for the chicken:
- 5 ml light soy sauce
- 5 ml dark soy sauce
- 5 ml Shaoxing wine (substitute dry sherry)
- 2 ml ground black pepper
- 2 ml salt
- 15 ml cornstarch
Braising:
- 7 ml light soy sauce
- 7 ml oyster sauce
- 2 ml sugar
- 20 ml water
- 10 ml cooking oil
Instructions
- Prepare the ingredients.
- Cut the chicken breast into 2 cm (¾ inch) cubes.
- Add light soy sauce, dark soy sauce, cooking wine, black pepper, salt, and starch to the chicken breast. Stir well and marinate for 20 minutes.1 chicken breast, 5 ml dark soy sauce, 5 ml Shaoxing wine, 2 ml ground black pepper, 2 ml salt, 15 ml cornstarch, 5 ml light soy sauce
- Cut the broccoli into bite-sized pieces.
- Slice the garlic cloves.
- Add enough water to a pan to cover the broccoli and bring to a boil. Then add the broccoli and cook for 30 seconds, drain and set aside.200 g broccoli
- Add 10ml of oil to the pan, use low heat, and add the chicken. Brown the chicken until the color changes, then add oyster sauce, light soy sauce, and sugar. Turn and toss to coat evenly then add 20ml of water.7 ml light soy sauce, 7 ml oyster sauce, 2 ml sugar, 10 ml cooking oil, 20 ml water
- Once the broth is boiling, add the blanched broccoli. Toss well to mix evenly and cook the chicken through.2 garlic cloves, 200 g broccoli
- Serve.
Notes
- If you have only one wok, and it is seasoned for stir-frying, use a saucepan to blanch the broccoli. Boiling water in your seasoned wok will strip the seasoning.
Nutrition
Calories: 249kcalCarbohydrates: 16gProtein: 28gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.04gCholesterol: 72mgSodium: 1110mgPotassium: 775mgFiber: 3gSugar: 4gVitamin A: 663IUVitamin C: 91mgCalcium: 65mgIron: 1mg
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