garlicky chicken and broccoli

Recipe by
Club Recipes
The Villages, FL

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

  • 1 lg
    egg white
  • 2 Tbsp
    rice wine or sherry
  • 3 Tbsp
    plus 2 tsp of cornstarch, divided
  • 2 tsp
    kosher salt
  • 1 lb
    uncooked boneless, skinless chicken breasts, thinly sliced
  • 3 Tbsp
    low-sodium soy sauce
  • 2 Tbsp
    ketchup
  • 4 tsp
    dark brown sugar
  • 2 tsp
    chili sauce, such as sambal oelek (or to taste)
  • 2 tsp
    sesame oil
  • 1 Tbsp
    minced garlic
  • 1 Tbsp
    fresh, minced ginger root
  • 5 c
    cut-up broccoli (bite size pieces)
  • 1 c
    reduced-sodium chicken broth
  • 4 md
    scallions, thinly sliced

How To Make garlicky chicken and broccoli

  • 1
    In 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).
  • 2
    In a small bowl, whisk together soy sauce, ketchup, dark brown sugar, chili sauce and remaining 2 teaspoons cornstarch; set aside.
  • 3
    When 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.
  • 4
    Heat 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./
  • 5
    This is a weightwatchers recipe - 4 points plus per serving.
  • 6
    Ever 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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