Chicken with Chinese Broccoli

Here’s a chicken version of Pork Shreds with Broccoli. Again, you can use Chinese broccoli or substitute western broccoli (or even broccoli rabe). This dish often contains oyster sauce, but I have found that leaving it out is not a huge loss and cuts down on the processed ingredients involved.

I encourage you to use organic, free-range chicken if you can: the flavor is exquisite, and you will be doing your body and the environment a favor! You can find a vendor near you by visiting Local Harvest.

ingredients:

  • 10 oz boneless, skinless chicken breast meat
  • 6 oz Chinese broccoli
  • 1 scallion
  • 2 slices fresh ginger root
  • 1 clove garlic
  • 1 T oil

marinade:

  • 1/2 tsp salt
  • 1/4-1/2 tsp ground white pepper, to taste
  • 1 tsp tapioca flour or cornstarch
  • 1 T Shaoxing cooking wine

sauce:

  • 1 tsp tapioca flour or cornstarch
  • 1 tsp soy sauce
  • 1 T cold water or broth

method:

  1. Bring a pot of water to a boil.
  2. Rinse and pat the chicken dry, then slice across the grain into thin (1/8″) slices approximately 1/2×1″ in size.
  3. Combine the chicken with the marinade ingredients and marinate 15-30 m. Drain off any excess marinade before cooking.
  4. Soak the Chinese broccoli in cool water, rinse and repeat until no grit remains in the sink or bowl.
  5. Mince the scallion, ginger, and garlic, combine and set aside in a bowl.
  6. Combine the sauce ingredients and set aside in a bowl.
  7. Plunge the broccoli into the boiling water just until bright green and tender but still crunchy, then remove and allow it to cool just enough to handle. Cut it into 1.5″ lengths and arrange on the serving plate.
  8. Heat the oil in the wok over high heat just until it shimmers, then explode the scallion, ginger, and garlic just until fragrant.
  9. Add the chicken, stirfrying just until it loses its pink color.
  10. Add the sauce ingredients and stirfry 1-2 m more, at which point the chicken should be cooked through and the sauce should no longer taste starchy.
  11. Adjust the seasoning, arrange on top of the broccoli, and serve.

nutritional data:

This is truly a healthful dish containing a low percentage of calories from fat and a lot of lean protein in addition to a good portion of vegetables. The cholesterol and sodium levels are acceptable unless you are really watching your intake of those two nutrients. You could reduce the sodium content if you play with the amount of salt and soy sauce used. The recipe serves 4 as part of a larger meal and the figures are given per serving.

  • Total calories 98, calories from fat 11
  • Total fat 1 g, saturated fat 0 g
  • Cholesterol 41 mg
  • Sodium 446 mg
  • Total carbs 4 g, dietary fiber 1 g, sugars 1 g
  • Protein 17 g
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s