Stir Fry of Broccoli and Chicken

⁽¹⁾

This recipe definitely needs some "tweaking", but it still tasted pretty good. I added a little soy sauce & white wine & sherry.

35 minutes Prep: 20 minutes Cook: 15 minutes

310 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

1	pound	chicken breasts	trimmed, skinned and boned
6	cups	broccoli florets
2	pounds	broccoli florets
2	large	green bell peppers	or red, quartered lengthwise and cut crosswise into 1/8 inch wide strips
1	large	onion	halved lengthwise, and cut into 1/4 in. thick slices
2	cloves	garlic	peeled and minced
1/2	teaspoon	thyme	dried
1	teaspoon	basil	dried, crumbled
1/2	teaspoon	black pepper	freshly ground
1/2	teaspoon	salt
4	tablespoons	parmesan, parmigiano-reggiano cheese, grated	freshly grated

Directions

Pound Breasts Between Waxed Paper To Thickness Of 1/4 Inch.

Wrap Each Chicken Breast Separately in Plastic and Freeze Until Firm But Not Solid.

Cut Chicken Crosswise Into 1/8 Inch Wide Strips.

Cover Broccoli With Cold Water in Medium Bowl.

Coat Heavy Skillet With Vegetable Spray. Add Olive Oil and Heat Over High Heat 1 Min.

Add Red Peppers (OR Green), Onion, Garlic, Basil, Thyme, Pepper and Rosemary To Pan.

Stir Fry 2 Min. Drain Broccoli, But Do Not Shake Off Excess Water And Add To Skillet.

Stir Fry 3 Min.Reduce Heat To Medium-Low, Cover and Steam 2 Min.

Stir in Chicken. Cover and Steam Util Chicken Is Almost Cooked Thru, About 1 Min.

Uncover and Increase Heat and Stir Fry Until Liquid Reduces Slightly, About 1 Min.

Divide Among Heated Plates. Top Each Portion With 1 T. Parmesan.

Reviews

This recipe definitely needs some "tweaking", but it still tasted pretty good. I added a little soy sauce & white wine & sherry.
over 3 years ago by mogarraz

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Nutrition Facts

Serving Size 471g

Amount per Serving

Calories 310 19% of calories from fat

	% Daily Value*
Total Fat 6.0g	10%
Saturated Fat 2.0g	11%
Trans Fat 0.0g
Cholesterol 101mg	34%
Sodium 521mg	22%
Total Carbohydrate 21.0g	7%
Dietary Fiber 2.0g	9%
Sugars 4.0g
Protein 45.0g	91%

Vitamin A	143%		Vitamin C	470%
Calcium	21%		Iron	21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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