When it comes to quick and easy you just can’t beat a dazzling stir-fry. This one combines tender chicken and crunchy broccoli with a Chinese “bourbon” sauce. Interestingly, and contrary to the name, there is not any actual bourbon in the traditional Asian sauce. What you will find is a delectable sweet and savory sauce tinged with fresh ginger and garlic.
I like to chop my own carrots and onions but often opt for bagged broccoli florets. For extra ease, you can purchase all your veggies ready to cook. Either way, be sure to have everything ready before firing up the wok or skillet as this just takes minutes to stir-fry.
MAKES 4 SERVINGS
1/2 cup light or regular apple juice
1/4 cup reduced-sodium soy sauce
1 tablespoon molasses
1 tablespoon cornstarch
1 1/4 teaspoons minced ginger
1/2 teaspoon minced garlic
1 cup carrots, thinly sliced on the diagonal
2 teaspoons oil
1 cup sliced onion
1 pound boneless, skinless chicken breast, thinly sliced
4 cups broccoli florets
1/4 teaspoon black pepper
1. In a small bowl, whisk together first 6 ingredients (apple juice through garlic). Place carrots in a microwave-safe bowl, cover with plastic wrap and microwave at high power for 1 minute. Uncover and set aside.
2. Heat the oil in a large non-stick skillet or wok over medium-high heat. Add the onion and stir-fry for 2 to 3 minutes or until it starts to turn translucent.
3. Add the chicken and cook for 2 to 3 minutes, or until barely done. Add the carrots and broccoli to the pan, and stir to combine. Pour in the sauce, cover, and cook for 3 minutes. Uncover the pan, stir fry until sauce coats ingredients and broccoli is tender. Sprinkle with black pepper and serve immediately.
DARE TO COMPARE: An order of Beef and Broccoli from PF Chang’s has 669 calories, including a whopping 35 grams of fat and 3260 mg of sodium!
Nutrition Information Per Serving (1 1/2 cups): Calories 200 | Carbohydrate 19g (Sugars 11g) | Total Fat 2g (Sat Fat 0g) | Protein 27g | Fiber 4g | Cholesterol 65mg | Sodium 610mg | Food Exchanges: 3 1/2 Lean Meat, 2 Vegetable, 1/2 Carbohydrate | Carbohydrate Choices: 1 | Weight Watcher Freestyle Smart Point Comparison: 3
