Spicy Chicken and Broccoli

(Originally posted by Blest)

I haven’t tried this one yet…but I plan to! I miss Chinese food! Now true, I can go to our favorite buffet and eat Mongolian Barbecue (where you pick out the ingredients and they cook it right in front of you) but I can’t go eat off the buffet. You see, Chinese food is loaded with MSG, and MSG is very high sugar. This explains why every time I eat Chinese food I can stuff myself and then be hungry 30 minutes later! Not good!

So…I’m going to experiment more with my Chinese Cooking The Healthful WayCookbook.

Spicy Chicken and Broccoli

1 Tbsp low-sodium soy sauce
1 Tbsp rice vinegar
8 ozs boneless, skinless chicken breast, cut into 3/4 inch pieces

Seasonings:
1 Cup finely chopped onion
1 Tbsp minced fresh ginger
1 Tbsp minced fresh garlic

Vegetables:
1/2 red bell pepper, seeded and cut into 1 inch pieces
1/2 green bell pepper, seeded and cut into 1 inch pieces
2 Cups broccoli florets

Sauce:
1/2 Cup low-sodium chicken broth
1 Tbsp dry sherry
1 Tbsp chili paste

Additional Ingredients:
1 Tsp cornstarch dissolved in 2 tsps cold water
Canola oil spray

Preparation:
1. Combine the soy sauce and rice vinegar in a small bowl. Add chicken and marinate for 20-30 minutes.
2. Combine the seasoning ingredients in a small bowl.
3. Combine vegetables in a small bowl.
4. Combine sauce ingredients in a small bowl.

Cooking:
1. Heat a nonstick wok over high heat for 2 minutes.
2. Carefully spray the wok with canola oil spray. (if you have a gas stove, turn off the burner before you spray the wok.) Add the chicken and stir-fry for 1 minute. Transfer the chicken to a bowl and set aside.
3. Rinse out the wok, then reheat it for 30 seconds. Respray the wok with canola oil spray. Add the seasonings and stir-fry for 30 seconds.
4. Add the vegetables and stir-fry for 1 minute.
5. Stir in the sauce, cover and cook for 3 minutes.
6. Remove the cover, return the chicken to the wok, and stir to heat through, about 30 seconds. If necessary, thicken the sauce with the cornstarch mixture.
7. Remove from the wok and serve.