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If you can't find chili oil in your local supermarket, you can make your own by combining a tablespoon of olive oil with one very finely chopped jalapeno.
When handling hot peppers, be sure to wear gloves to avoid oil burns on your skin.
If you do burn your skin while cutting up or handling hot peppers, submerge your affected areas in milk for about 30 minutes. Whatever you do, do not rinse or wash your hands in water as that will spread the oils creating a larger affected area!
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| Chicken Broccoli Stir Fry |
Ingredients
4 servings - 26g protein and 10g carbohydrate per serving
195 calories per serving
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| 1 pkg (15oz) |
chicken tenders or chicken breast cut into large pieces |
| 2 tsp |
cornstarch |
| 1/2 tsp |
salt |
| 1/4 tsp |
white pepper |
| 1 pound |
broccoli |
| 1 |
hot green chili (thinly sliced) |
| 3 |
green onions (sliced into 1-inch pieces) |
| 1 tbsp |
chili oil |
| 2 tbsp |
brown bean sauce |
| 2 tsp |
finely chopped garlic |
| 1 tsp |
sugar |
| 1 tsp |
gingerroot (finely chopped) |
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- In medium bowl, combine salt, white pepper, and cornstarch.
- Add chicken and stir to coat.
- Cover bowl.
- Place in refrigerator for 20 minutes.
- Rinse broccoli under cold, running water.
- Remove florets.
- Cut stems into 1/4 inch pieces.
- Place broccoli florets and stems into boiling water.
- Cover and cook for 1 minute.
- Drain and rinse under cold water.
- Set aside.
- Spray wok or heavy skillet with non-stick cooking spray.
- Heat over high heat for one minute.
- Add oil.
- Rotate pan to coat bottom and sides.
- Add brown bean sauce, garlic, sugar, and gingerroot.
- Stir fry 10 seconds.
- Add chicken.
- Stir fry for 4 minutes or until chicken turns white.
- Add broccoli and green onions.
- Stir fry 1 minute.
- Remove to serving plates.
- Serve while hot.
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