Tuesday, November 26, 2013

Weight Watchers Garlicky Chicken and Broccoli

When J is out of town, I always try to make a dish that has broccoli in it.  He cannot stand broccoli but I love it.  I typically make Beef with broccoli or cream of broccoli soup.  But this time I really wanted to try a new recipe.  So I decided to try Weight Watchers Garlicky Chicken and Broccoli
For the recipe you will need the following:
-1 large egg white
2 Tbsp rice cooking wine or sherry wine (I used sherry wine)
-3 2/3 Tbsp cornstarch
-2 tsp kosher salt
-1 pound uncooked boneless skinless chicken breasts, thinly sliced
-3 Tbsp low sodium soy sauce
-2 Tbsp ketchup
-4 tsp dark brown sugar
-2 tsp chili sauce (I didn't use this)
-2 tsp sesame oil
-1 Tbsp minced garilic
-1 Tbsp garlic root, fresh, minced (I used powered ginger)
-5 cups uncooked broccoli, cut into bite size pieces (I used frozen broccoli)
-1 cup reduced-sodium chicken broth
-4 medium uncooked scallions, thinnly sliced (I used green onions)

In a glass dish, whisk together egg white, rice wine, 3 tablespoons cornstarch and salt; add chicken and toss to coat. Cover dish and marinate chicken for 30 minutes (or overnight).  I let mine marinate for the day.

In a small bowl, whisk together soy sauce, ketchup, brown sugar, chili sauce and remaining 2 teaspoons cornstarch; set aside.

When ready to cook, bring a large pot of water to a boil; remove chicken from marinade and add to pot (discard marinade). Poach until chicken is cooked through, about 5 minutes; drain well and set aside.

Heat oil in a large nonstick skillet (or wok) over medium heat. Add garlic and ginger; cook, stirring, for 1 minute. 

Add broccoli and toss to coat. Pour broth over broccoli and increase heat to medium-high; cover skillet and cook until broccoli is crisp tender, about 5 minutes. 

Stir in chicken and reserved sauce; reduce heat to low and simmer until thick, about 3 minutes. Garnish with scallions and serve.

One cup of the chicken and broccoli is 4 points.
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