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Stir-Fried Chicken

List of Ingredients




Stir-Fried Chicken and Broccoli With Black Bean Sauce

While the chicken marinates, prepare the sauce and chop the vegetables. The rest of the dish goes together in minutes. You can find jars of black bean sauce in the Asian-food sections of grocery stores or in Asian markets.

3 tablespoons dry sherry, divided
1/4 teaspoon salt
3/4 pound skinless, boneless chicken thighs, cut into 1/4-inch-wide strips
2 teaspoons cornstarch
2 tablespoons water
1/3 cup plus 3 tablespoons fat-free, less-sodium chicken broth, divided
2 tablespoons low-sodium soy sauce
1 tablespoon prepared black bean sauce
1 teaspoon dark sesame oil
1 tablespoon vegetable oil
3 cups broccoli florets
1 cup red bell pepper strips
1 1/2 teaspoons finely chopped peeled fresh ginger
2 cups hot cooked rice



Recipe



In a medium bowl, combine 1 tablespoon sherry, salt and chicken. Cover and marinate in refrigerator 20 minutes.

To prepare sauce, in a separate bowl, combine cornstarch and water; stir in 1/3 cup broth, remaining sherry, soy sauce, black bean sauce and sesame oil.

Heat vegetable oil in a large nonstick skillet over medium-high heat. Add chicken mixture; stir-fry 3 minutes or until chicken loses its pink color. Remove from pan. Add broccoli, bell pepper and ginger; stir-fry 30 seconds. Stir in remaining broth and stir-fry 2 minutes. Stir sauce with a whisk until blended; add sauce and chicken mixture to pan. Bring to a boil; cook 2 minutes or until vegetables are crisp-tender and chicken is done. Serve over rice.

Makes 4 servings, each 296 calories, 8.5 grams fat, 21.1 grams protein, 32.6 grams carbohydrates, 3 grams fiber, 71 milligrams cholesterol, 2.9 milligrams iron, 571 milligrams cholesterol, 55 milligrams calcium.