CHICKEN AND BROCOLI RECIPES

Name: Garlic Chicken & Broccoli
Prep time: 15 min
Cook time: 3 h
Total time: 3 h 15 min
Yield: 8 servings.
Ingredients: 2 pounds boneless skinless chicken breasts, cut into 1-in. pieces; 4 cups fresh broccoli florets; 4 medium carrots, julienned; 1 can (8 ounces) sliced water chestnuts, drained; 6 garlic cloves, minced; 3 cups reduced-sodium chicken broth; 1/4 cup reduced-sodium soy sauce; 2 tablespoons brown sugar; 2 tablespoons sesame oil; 2 tablespoons rice vinegar; 1/2 teaspoon salt; 1/2 teaspoon pepper; 1/3 cup cornstarch; 1/3 cup water; Hot cooked rice

GARLIC CHICKEN & BROCCOLI RECIPE: HOW TO MAKE IT

Garlic Chicken & Broccoli Recipe: How to Make It image

This simple riff on Chinese chicken proves you can savor the takeout taste you crave while still eating right. —Connie Krupp, Racine, Wisconsin

Provided by Taste of Home

Categories Dinner

Total Time 03 hours 15 minutes

Prep Time 15 minutes

Cook Time 03 hours 00 minutes

Yield 8 servings.

Number Of Ingredients 15

Ingredients

2 pounds boneless skinless chicken breasts, cut into 1-in. pieces
4 cups fresh broccoli florets
4 medium carrots, julienned
1 can (8 ounces) sliced water chestnuts, drained
6 garlic cloves, minced
3 cups reduced-sodium chicken broth
1/4 cup reduced-sodium soy sauce
2 tablespoons brown sugar
2 tablespoons sesame oil
2 tablespoons rice vinegar
1/2 teaspoon salt
1/2 teaspoon pepper
1/3 cup cornstarch
1/3 cup water
Hot cooked rice

Steps:

In a 4- or 5-qt. slow cooker, combine chicken, broccoli, carrots, water chestnuts and garlic. In a large bowl, mix next 7 ingredients; pour over chicken mixture. Cook, covered, on low until chicken and broccoli are tender, 3-4 hours., Remove chicken and vegetables; keep warm. Strain cooking juices into a small saucepan; skim fat. Bring juices to a boil. In a small bowl, mix cornstarch and water until smooth; stir into cooking juices. Return to a boil; cook and stir until thickened, 1-2 minutes. Serve with chicken, vegetables and hot cooked rice.

Nutrition Facts : Calories 241 calories, FatContent 6g fat (1g saturated fat), CholesterolContent 63mg cholesterol, SodiumContent 798mg sodium, CarbohydrateContent 19g carbohydrate (8g sugars, FiberContent 3g fiber), ProteinContent 26g protein. Diabetic Exchanges 3 lean meat

BROCCOLI BEEF - SKINNYTASTE

Broccoli Beef - Skinnytaste image

This Broccoli Beef satisfies my craving for Chinese takeout but with less oil and sugar than what you’ll find at most restaurants.

Provided by Gina

Categories Brunch Dinner Lunch

Total Time 30 minutes

Prep Time 15 minutes

Cook Time 15 minutes

Yield 4

Number Of Ingredients 13

Ingredients

1 pound flank steak, cut into thin strips
1/2 teaspoon ground white pepper
1/2 cup low sodium soy sauce (or gluten-free tamari)
1 tablespoon brown sugar
5 cloves garlic (minced)
1 one-inch piece fresh ginger (peeled and grated)
1 tablespoon cornstarch (optional)
1 tablespoon sesame oil
1/2 yellow onion (sliced)
1 large head broccoli (cut into florets and blanched)
cooked rice or cauliflower rice (for serving)
1 tablespoon toasted sesame seeds
3 scallions (sliced on the bias)

Steps:

Season the beef with white pepper.
In a small bowl, whisk together the soy sauce, brown sugar, garlic, ginger, and cornstarch, if using. Set aside.
In a large nonstick skillet over high heat, warm 1/2 tablespoon of the sesame oil until just smoking. Add the beef and cook, stirring occasionally, until the meat is just about cooked through. Transfer to a plate and set aside.
Add the remaining 1/2 tablespoon of oil to the skillet, then add the onions and cook until they are softened, about 8 minutes.
Add the blanched and drained broccoli and cook for 1 minute. Then add the reserved sauce and stir to coat.
Return the beef to the skillet and continue to cook until the beef is cooked through and the sauce has reduced slightly, about 3 minutes more.
Transfer to serving plates over rice or veggie rice. Sprinkle with sesame seeds and scallions.

Nutrition Facts : Calories 315 kcal, CarbohydrateContent 24.5 g, ProteinContent 32 g, FatContent 12.5 g, SaturatedFatContent 3.5 g, CholesterolContent 78 mg, SodiumContent 1452 mg, FiberContent 6 g, SugarContent 10.5 g, ServingSize 3 /4 cup

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