Chicken & Broccoli

Chicken & Broccoli

3 large chicken breasts, cut into small chunks
1-2 large heads of broccoli, chopped down into florets with small stems
1 bunch green onion, sliced into small pieces
1 piece ginger root, the size of half of your thumb, peeled & minced
2 garlic cloves, minced
1/2 cup rice wine vinegar
2 tbsp low sodium soy sauce
1 tbsp hoisin
3 tbsp Smart Balance Oil

2 cups Instant Brown Rice

Heat 1 tbsp vegetable oil in a skillet on med high, add broccoli and cook 5 minutes. Add 1/2 of the garlic, 1/2 of the ginger, and the whites of the green onions.  Stir fry another 3-5 minutes until spices are fragrant and broccoli is very vibrant green.  Remove from skillet, set aside.

Prepare instant brown rice for 4 servings according to package directions, using 1 1/2 cups water and 1/4 cup rice wine vinegar instead of 1 3/4 cups plain water.

Heat another 2 tablespoons of oil in the same skillet on medium high, get pan very hot.  Dredge chicken pieces quickly in cornstarch and place carefully in the hot skillet.  Stirfry 5-7 minutes or until chicken looks mostly cooked, adding in the remaining garlic and ginger after about a minute in the pan.  Combine 1 tsp cornstarch in a small bowl with 1/2 cup water.  Make a well in the middle of the skillet by pushing chicken out to the sides.  Add hoisin, rice wine vinegar, soy sauce, and cornstarch/water mixture, stir fast to combine and toss chicken to coat.  Cook another 3 minutes.

Mix finished brown rice with the remainder of the green onions (green tops, chopped), and serve 1/2 cup per person with 1/4 of the chicken mixture.  Serves 4.

361 calories, 14g fat, 20g protein per serving.


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