garlicky chicken and broccoli
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This Weight Watcher recipe was prepared by Ed Daly for our October, 2013, meeting.
yield
6 serving(s)
prep time
30 Min
cook time
20 Min
method
Pan Fry
Ingredients For garlicky chicken and broccoli
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1 lgegg white
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2 Tbsprice wine or sherry
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3 Tbspplus 2 tsp of cornstarch, divided
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2 tspkosher salt
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1 lbuncooked boneless, skinless chicken breasts, thinly sliced
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3 Tbsplow-sodium soy sauce
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2 Tbspketchup
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4 tspdark brown sugar
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2 tspchili sauce, such as sambal oelek (or to taste)
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2 tspsesame oil
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1 Tbspminced garlic
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1 Tbspfresh, minced ginger root
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5 ccut-up broccoli (bite size pieces)
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1 creduced-sodium chicken broth
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4 mdscallions, thinly sliced
How To Make garlicky chicken and broccoli
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1In a glass dish, whisk together egg white, rice wine (or sherry), 3 tablespoons cornstarch, and add salt: add chicken and toss to coat. Cover dish and marinate chicken for 30 minutes (or overnight).
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2In a small bowl, whisk together soy sauce, ketchup, dark brown sugar, chili sauce and remaining 2 teaspoons cornstarch; set aside.
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3When 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.
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4Heat oil in a large nonstick skilled (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. Yields about 1 cup serving./
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5This is a weightwatchers recipe - 4 points plus per serving.
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6Ever wonder what the secret is to really tender stir-fry chicken? It's a simple egg white-cornstarch marinade and easy poaching technique that gives juicy results every time.
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