Recipes Stir-Fried Chicken and Broccoli with Black Bean Sauce

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While the chicken marinates, prepare the sauce and chop the vegetables. The rest of this stir-fried chicken dish goes together in minutes.

Ingredients

  • Chicken:
  • 1 tablespoon dry sherry
  • 1/4 teaspoon salt
  • 3/4 pound skinless, boneless chicken thighs, cut into 1/4-inch-wide strips
  • Sauce:
  • 2 teaspoons cornstarch
  • 2 tablespoons water
  • 1/3 cup fat-free, less-sodium chicken broth
  • 2 tablespoons dry sherry
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon black bean sauce
  • 1 teaspoon dark sesame oil
  • Stir-fry:
  • 1 tablespoon vegetable oil
  • 3 cups broccoli florets
  • 1 cup red bell pepper strips
  • 1 1/2 teaspoons finely chopped peeled fresh ginger
  • 3 tablespoons fat-free, less-sodium chicken broth
  • Remaining Ingredient:
  • 2 cups hot cooked rice

Nutritional Information

  • Calories 296
  • Caloriesfromfat 26%
  • Fat 8.5g
  • Satfat 1.7g
  • Monofat 2.6g
  • Polyfat 3.2g
  • Protein 21.1g
  • Carbohydrate 32.6g
  • Fiber 3g
  • Cholesterol 71mg
  • Iron 2.9mg
  • Sodium 571mg
  • Calcium 55mg

How to Make It

Step 1

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To prepare chicken, combine first 3 ingredients in a medium bowl. Cover and marinate in refrigerator 20 minutes.

Step 2

To prepare the sauce, combine cornstarch and water in a medium bowl. Stir in 1/3 cup broth and next 4 ingredients (1/3 cup broth through sesame oil).

Step 3

To prepare stir-fry, heat vegetable oil in a large nonstick skillet over medium-high heat. Add chicken mixture; stir-fry 3 minutes or until chicken loses its pink color. Remove from pan. Add broccoli, bell pepper, and ginger; stir-fry 30 seconds. Stir in 3 tablespoons broth, and stir-fry 2 minutes. Stir sauce with a whisk until blended; add sauce and chicken mixture to pan. Bring to a boil; cook 2 minutes or until vegetables are crisp-tender and chicken is done. Serve over rice.

Chef’s Notes

You can find jarred black bean sauce in the Asian-food sections of grocery stores or in Asian markets.

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