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Healthy Chicken & Broccoli

January 24, 2011

Healthy Chicken & Broccoli1 Here is another healthy dinner for you to make. I have made chicken and broccoli before but this version is a bit quicker and healthier. I used frozen broccoli instead of fresh- you can use either one. I happen not to find fresh broccoli so I used the frozen.

I drizzled a bit of oil on the broccoli and roasted it to get rid of excess moisture.

In the meantime I mixed up a quick sauce and instead of my usual chicken thighs, I used chicken breast. I sliced the breast pieces really thin and marinated them. Obviously chicken breast has less fat and is healthier than thighs. Personally I prefer the taste of dark meat but to be healthy- I used the breast.

Overall the dish was delicious and I served it with brown rice- enjoy!!!

  • 1 to 1½ pound chicken breast, sliced thin

Marinade

  • 2 tablespoons tamari
  • 2 tablespoons oyster sauce
  • 1 teaspoon chili and garlic paste
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon honey

Mix the tamari, oyster sauce, chili and garlic paste, rice wine vinegar and honey in a medium bowl. Add the sliced chicken and marinate for at least 2 to 3 hours in the fridge.

  • 3 cups fresh or frozen broccoli florets
  • 2 teaspoons olive oil
  • Salt

Preheat oven to 350 degrees F.

Place the broccoli onto a lined cookie sheet. Roast for 20 to 25 minutes till the broccoli is soft and golden brown.

  • 3 garlic cloves, grated
  • 2 inch fresh ginger, grated
  • 1 tablespoon olive oil
  • 2 teaspoons corn starch

Heat a wok like saucepan and add the oil. Take the chicken pieces out of the marinade (save the marinade) and sauté on high heat in two batches. Take the chicken out and add the broccoli. Add the ginger and garlic and sauté on medium heat for 3 to 5 minutes. Mix the cornstarch into the leftover marinade. Add the liquid to the saucepan and bring to a boil. Add the sliced chicken and cook on medium till the chicken is cooked through. Serve with brown rice.

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1 Comment
Cyndy
January 25, 2011 at 10:03 PM

This looks so good!! Chicken & broccoli is one of my favorite Chinese dishes, but I know the take-out version is so unhealthy. I will definitely try this one very soon. One question…. where does one find chili & garlic paste? I’ve never looked, so perhaps it’s been in front of my face many times but I wouldn’t know it. Thanks!

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