Talk about a good reputation. Broccoli has been a standard on health experts’ “superfoods” lists for years due to its high amount of fiber, vitamins (A, C and K) and phytochemicals, or compounds that may have anti-cancer properties. It’s also a cruciferous vegetable, a group that includes cabbage, cauliflower and Brussels sprouts, and helps fight disease and infections.
- 1/4 c. chicken broth
- 3 Tbsp. soy sauce
- 2 Tbsp. dry sherry (or dry white wine)
- 1 Tbsp. cornstarch
- 2 Tbsp. sesame oil, divided
- 1 clove garlic, minced
- 2 boneless chicken breasts filets, thinly sliced
- 1 1/2 c. broccoli (florets and stalks), sliced lengthwise into two-inch strips
- 1 medium carrot, julienned into matchsticks
- 1 red bell pepper, thinly sliced
- 1/2 yellow squash, thinly sliced
- Cooked jasmine rice (or brown rice or quinoa)
- Mix first four ingredients thoroughly, set aside.
- Heat one tablespoon sesame oil in a wok or large skillet with high sides. Add garlic and saute for two minutes, then add chicken and saute until slightly brown. Remove from pan.
- Add remaining oil and vegetables to pan and stir-fry until tender yet still crunchy.
- When veggies are done, add chicken and sauce to wok. Stir until sauce thickens, then serve the mixture by itself or over rice.
Serves: 4 | Calories per serving (including 1/2 cup of rice): 371