Stir-Fried Chicken and Broccoli with Black Bean Sauce

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

Chicken:

1 Tablespoon Dry Sherry

1/4 teaspoon Salt

3/4 LB Chicken Breasts or Thighs, cut into 1/4 inch wide strips

Sauce:

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

Stir-Fry:

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.)

Other:

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

Smothered Chicken

I got this out of Betty Crocker. It is SOOOOOO good!!

Ingredients

Spice Rub, combine:
1 tsp. dried oregano
½ tsp. salt
½ tsp. garlic powder
¼ tsp. pepper
¼ tsp. ground red pepper (cayenne)

4 chicken breast halves, cut lengthwise, thin.
1 tbsp. margarine or butter
1 bell pepper, sliced thin (if you have a mandoline slicer, I use the 1.5 MM attacnment. If you don’t have a mandoline slicer, GO BUY ONE!! It is the best invention EVER!)
1 onion, sliced thin (also 1.5 MM)
Grated mozzarella and cheddar

Sprinkle spice rub on chicken. Spray skillet with cooking spray. Cook chicken on medium heat, turning once, until cooked (approx 8-10 minutes each side).

In separate pan, cook bell pepper and onion in margarine until tender.

Spoon vegetables over chicken. Sprinkle cheeses over the top of chicken and veggies (I use about ½ c. total of cheese, use as much or little as you like!). Cover and let stand until cheese is melted.

I serve it over a heap of rice.

When I cook it I also add a little bit of the spice rub to the rice as it’s cooking, and a little to the veggies. Then everything has a little kick to it :)

If you don't like things so spicy, delete the 1/4 tsp. of pepper.

Taco Cheese Swirls

2 cups all-purpose flour
4 tsp baking powder
1/4 tsp salt
1/4 cup cold hard butter, cut up
3/4 cup milk
1 tbsp water
2 tbsp taco seasoning mix (stir before measuring!)
1 cup grated Cheddar cheese

Combine first 3 ingredients in medium bowl. Cut in margarine until mixture resembles coarse crumbs. Make a well in centre. Slowly add milk to well, stirring with fork until soft dough forms. (I just do it all in the stand mixer on low.)

Turn out onto lightly floured surface. Knead 6 times. Roll out or press into 10 inch square.

Brush top of dough with water.

Sprinkle taco seasoning evenly over water, leaving 1 1/2 inch edge on 1 side. Sprinkle cheese evenly over taco seasoning. Roll up dough, jelly roll-style, toward unsprinkled edge. Press seam against roll to seal. Place, seam-side down, on cutting board. Cut into 10 - 12 equal slices. Arrange, cut-side down, about 2 inches apart on lined baking sheet (best: silpat liner.) Bake in 400 degree oven for 15-20 minutes until golden. Freezes well.

Serve with salsa and sour cream.

We like to just toss the rolls in a container and snack on them while we're out and about. They're simple, easy, and yummy!


(from: Company's Coming School Days Lunches)