Blog: Stir-Fired Chicken with Broccoli


  • 8 large sliced White Button Mushrooms (2 to 3 oz.)
  • 1-cup hot water
  • 1 Tablespoon Canola oil
  • 2 teaspoons crushed fresh ginger
  • 2 teaspoons crushed garlic
  • 1 pound skinned and deboned chicken breasts, cut into 1 inch cubes
  • 2 large green onions, including tops, finely chopped
  • 8 oz. Broccoli, cut into 1-½ inch lengths
  • 1 Tablespoon low sodium soya sauce
  • 2 Tablespoons dry sherry, port, rice wine or water
  • 2 teaspoons corn starch mixed with 1 Tablespoon water
  • 1/2 cup of Low Sodium Chicken Stock


  1. In a 12-inch nonstick frying pan, heat 2 teaspoons of the Canola oil over moderately high heat until hot but not smoking. Add the ginger and garlic and stir-fry for 30 seconds. Add the chicken cubes and mushrooms and stir-fry for 2 minutes or until the chicken is no longer pink. If the mixture starts to catch, add 1 Tablespoon of chicken stock and put a lid on the pan for approximately 1 1/2 minutes, then remove the lid, and finish stir-frying the mixture in moisture from mushrooms and stock. Transfer the contents of the pan to a plate.
  2. Heat the remaining teaspoon of Canola oil in the frying pan. Add the green onions and stir-fry for about 30 seconds, then add the broccoli and stir-fry for 1 to 2 minutes more. Return the chicken and mushrooms to the frying pan, and then add the 1/2-cup of low sodium chicken stock, the low sodium Soya sauce and Sherry. Bring to the boil and cook, covered, for 1 to 2 minutes.
  3. Stir the corn starch and water together, then add it to the frying pan and cook, stirring, for 2 to 3 minutes or until the sauce is slightly thickened. Serve warm, with brown or wild rice and a side salad
    Serves 4.


Approximate Nutritional Analysis (without rice and side salad)
Energy: 285 Calories; Protein: 35g; Fat 12g; Carbohydrate: 5,1 g: Sodium 310 mg;

Source: Modified from Readers Digest Live Longer Cookbook 500 Recipes for Healthy Living

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