Food > Recipe Directory > Courses/Meal Type > Main Course > Stir-Fried Chicken with Broccoli and Mushrooms
Stir-Fried Chicken with Broccoli and Mushrooms Recipe
Stir-Fried Chicken with Broccoli and Mushrooms
Ingredients
- 1 bunch broccoli (1-1/2 lb/750 g)
- 12 oz (375 g) boneless skinless chicken breasts (about 2), thinly sliced
- 1-1/2 cups (375 mL) homemade or sodium-reduced chicken stock
- 4 tsp (20 mL) cornstarch
- 1 tsp (5 mL) sodium-reduced soy sauce
- 1 tsp (5 mL) Chinese rice wine, sake or dry sherry
- 1 tsp (5 mL) sesame oil
- 1/2 tsp (2 mL) grated gingerroot
- 1/4 tsp (1 mL) white pepper
- 2 green onions
- 2 egg whites
- 12 oz (375 g) oyster or mixed mushroom, sliced
- 2 tbsp (30 mL) finely diced celery
Preparation
Separate broccoli tops into florets; peel stems and slice. In saucepan of boiling salted water, blanch until tender-crisp or desired tenderness; drain and transfer to serving platter. Keep warm.
Meanwhile, in small bowl, mix together chicken, 1 tbsp/15 mL of the stock, cornstarch, soy sauce, wine, oil, ginger and pepper.
Slice white parts of onions; thinly slice green parts to make 2 tbsp/30 mL.
In small bowl, whisk egg whites with 2 tbsp/30 mL of the remaining stock until thoroughly mixed. Set aside.
In wok, skillet or large saucepan over high heat, bring remaining stock to boil; add mushrooms. Cook until mushrooms are tender. Stir in chicken mixture; return to boil. Stir in celery and white parts of onions; cook for 1 minute. Stir in egg white mixture in thin stream; when set, stir in green parts of onions. Spoon over broccoli.
Makes 4 to 6 servings
- Serving(s)
- 4 to 6
| Per each of 6 servings: about | |
|---|---|
| Calories | 147 |
| Protein | 19 g |
| Fat (total) | 3 g |
| Sat. Fat | 1 g |
| Carbohydrate | 13 g |
| Fibre | 4 g |
| Cholesterol | 33 mg |
| Sodium | 344 mg |
| Calcium | 4 % RDI |
| Iron | 13 % RDI |
| Vitamin A | 15 % RDI |
| Vitamin C | 98 % RDI |
| Folate | 51 % RDI |
Also in this menu:
Source
Homemakers Magazine: February/March 2008
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