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Chicken: 10 pt. Asian Chicken & Broccoli w/ Noodles

Source of Recipe

Detroit News Oct. 5, 2002 P McDuffy


List of Ingredients

8 ounces linguine or other pasta, prepared according to package directions
1 pound boneless, skinless chicken breast halves (about 4 small breast halves)
1 tablespoon peanut oil, divided use
1/2 medium onion, sliced
2 large carrots, thinly sliced
2 cups small broccoli florets
1 cup low-fat, low-sodium chicken broth
1 teaspoon cornstarch
1 tablespoon oyster sauce
1 tablespoon low-sodium soy sauce
1 teaspoon finely grated fresh or frozen ginger
1 clove garlic, minced, optional
6 green onions, thinly sliced
1/4 teaspoon crushed hot pepper flakes, optional


Recipe

ÊPrepare pasta according to package directions and keep warm. Cut chicken into 1-inch cubes and set aside. Prepare onion, carrots, broccoli and green onions; set aside. In small bowl, whisk together the chicken broth, cornstarch, oyster sauce and soy sauce; set aside. Grate ginger and mince garlic, if desired, and set aside.

Heat large skillet or wok 1-to-2 minutes. Add 1 1/2 teaspoons of peanut oil and heat at least 1 minute. Stir in chicken cubes and cook until opaque, about 2 minutes. Remove from pan; keep warm. Add remaining 1 1/2 teaspoons peanut oil to pan and stir in sliced onion and carrots; stir-fry until onion is slightly softened, about 2 minutes. Stir in broccoli and add about 1/3 of the chicken broth mixture.

Cover and cook over medium heat for about 2 minutes. Add remaining chicken broth mixture, ginger, garlic, if desired, and sliced green onions. Stir in crushed hot pepper flakes, if desired. Return chicken to pan and stir-fry over medium-high heat until chicken is heated through and thoroughly cooked and broccoli is crisp but tender and very bright green. Serve at once over noodles.

Serves 4.

Per serving: 456 calories, 32 g protein, 51 g carbohydrates, 5 g fiber, 14.5 g fat, 95 mg cholesterol, 366 mg sodium