Chicken Broccoli Stir Fry

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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.

Ingredients:

  • 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)

Preparation:

  • 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

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