Prep Time: About 10 to 15 minutes
Cooking Time: 10 to 12 minutes
Calories per serving: 206 (amazing, huh?)
Most people love Chinese food. As we all know, it’s by far, the most popular Asian cuisine. I used to get tempted to get Chinese takeout whenever I crave some. That was before the calorie-counting era 🙂
Calorie counts for takeout version range from 250 to 500. I was actually surprised that my version was a little over 200 but I couldn’t complain. That helps me with my mission in making healthier versions of food favorites.
So let’s see what ingredients we need in making this Chinese favorite.
1 lb chicken tenders (or breasts), thinly sliced
1 tbsp canola or EVOO (extra virgin olive oil)
One 8 oz. bag of frozen broccoli (2 cups fresh broccoli florets are even better)
2 tablespoons water
½ tsp ground ginger, divided
1 tsp chili pepper flakes
½ cup low sodium chicken broth
2 tablespoons low sodium soy sauce
1.5 tablespoons rice wine vinegar
1 tbsp oyster sauce
1 tsp cornstarch
3 cloves garlic, minced
¼ cup coarsely chopped peanuts
Ready to make your dinner (or lunch) in less than 15 minutes?
In a non-stick wok, heat half of the oil on medium high and stir fry the broccoli florets and the ginger for about 2 minutes. Then add the water, cover the wok and cook for another 2 minutes. Once the broccoli is crisp-tender, remove from pan and set aside.
In a small bowl, combine the broth, soy sauce, rice wine vinegar, oyster sauce and cornstarch by whisking them together. Set aside.
Next, heat remaining oil in pan, add ginger and chili pepper flakes, as well as the chicken strips. Stir fry until chicken is lightly browned. Add the broth mixture to the wok and let it thicken, stirring constantly. Lastly, add the broccoli back to the wok and coat evenly with the sauce. Sprinkle with peanuts and serve over warm jasmine or basmati or brown rice. Mmmm, who says healthy can’t be tasty?
Many thanks to Cooking Light, The Essential Dinner Tonight Cookbook for the inspiration!