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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Chinese Chicken and Broccoli
 
Source: Chef Becker

Chicken breasts sauteed with ginger, broccoli, and mushrooms.

Rating:
Prep Time: 30 minutes
Cook Time: 10 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 251.4
Total Carbs 19.9 g
Dietary Fiber 4.1 g
Sugars 2.3 g
Total Fat 5.4 g
Saturated Fat 0.8 g
Unsaturated Fat 4.7 g
Potassium 873.1 mg
Protein 31.6 g
Sodium 628.8 mg
Dietary Exchanges
1 Fat, 2 1/2 Vegetable, 3 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
4 boneless skinless chicken breasts , butterflied and lightly pounded
8 oz Mushrooms, shiitake, dried (about 1 cup)
1 lb Broccoli, fresh , chopped (one head)
3 tbsp fresh ginger root , minced
3 tbsp garlic cloves, chopped , minced
0.5 cup scallions, chopped
2 tsp safflower oil
1 tsp sesame oil
0.33 cup low sodium soy sauce
2 cup water
2 tbsp cornstarch


Directions
1 Soak the shiitake mushrooms in a bowl of warm water till pliable and soft, 20 minutes. Remove them straining the soaking water through a sieve or cheese cloth and reserve water. Slice up the mushrooms and set aside.
2 Meanwhile, slice up the chicken into thin pieces and coat with 1 tbsp. soy sauce, sesame oil, and 2 tbsp. cornstarch. Allow the chicken to marinate for 20 minutes.
3 In a heated wok or large sauté pan, add the safflower oil and briefly fry the chicken strips.
4 Add the ginger and garlic and toss together coating evenly. Add the broccoli and 1/2 of the shiitake water to the pan and cover steaming for 5 minutes until the broccoli is cooked. Add the scallions and remaining soy sauce to the pan and cook 1 minute longer.


Additional Information
Omit the cornstarch to make a broth instead of a sauce.


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