This is way too entirely yummy to be considered semi-healthy! Another one of those recipes I received from my friend Christy! We had this for dinner tonight and my kids went crazy eating it! They absolutely loved it.
Stir-Fried Chicken and Broccoli with Black Bean Sauce
1 Tablespoon Dry Sherry
1/4 teaspoon Salt
3/4 LB Chicken Breasts or Thighs, cut into 1/4 inch wide strips
2 Teaspoons cornstarch
2 Tablespoons Water
1/3 cup Fat-Free Chicken Broth
2 Tablespoons Dry Sherry
2 Tablespoons Soy Sauce
1 Tablespoon Black Bean Sauce (Actually I use several Tablespoons up to 4)
1 Teaspoon Sesame Oil (Up to 3 Teaspoons, really good flavor!)
Add a pinch or 2 of cayenne red pepper for more zing
1 Tablespoon Peanut or Canola Oil
3 Cups Broccoli Florets
1 Cup Red Bell Pepper Strips
1 1/2 Teaspoons finely chopped peeled ginger (up to 3 teaspoons)
3 Tablespoons Fat-Free Chicken Broth
(You can also just use your favorite bag of stir-fry vegetables. I also like to add almonds and/or cashews right before serving.)
2 cups hot cooked rice.
1. Combine first 3 ingredients in a medium bowl. Cover and marinate in fridge for 20 minutes.
2. To Prepare sauce, combine cornstarch and water in medium bowl. Stir in 1/3 cup broth through sesame oil.
3. To prepare stir-fry, heat oil in large nonstick skillet (or wok) over medium-high heat. Add chicken mixture, stir-fry for 3 minutes or until chicken loses it's pink color. Remoive from pan. Add veggies, stir fry 30 seconds. Stir in 3 Tablespoons Broth and stir-fry another 2 minutes. Stire sauce with a whisk until blended; add sauce and chicken to pan. Bring to a boil, cook 2 minutes or until veggies are crisp-tender and chicken is done. Serve over rice.
Makes 4 servings: 1 cup stir-fry and 1/2 cup rice
296 calories, 8.5g fat, 3g fiber