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Stir-Fried Chicken and Broccoli with Black Bean Sauce

Recipe Introduction


Source: Cooking Light-5/01





List of Ingredients



• Chicken:
  
• 1 tablespoon dry sherry
  
• 1/4 teaspoon salt
  
• 3/4 pound skinless, boneless chicken thighs, cut in 1/4-inch-wide strips
  
• Sauce:
  
• 2 teaspoons cornstarch
  
• 2 tablespoons water
  
• 1/3 cup fat-free, less-sodium chicken broth
  
• 2 tablespoons dry sherry
  
• 2 tablespoons low-sodium soy sauce
  
• 1 tablespoon black bean sauce
  
• 1 teaspoon dark sesame oil
  
• Stir-Fry:
  
• 1 tablespoon vegetable oil
  
• 3 cups broccoli florets
  
• 1 cup red bell pepper strips
  
• 1 1/2 teaspoons finely chopped peeled fresh ginger
  
• 3 tablespoons fat-free, less-sodium chicken broth
  
• Remaining Ingredients:
  
• 2 cups hot cooked rice
  






Instructions



1. To prepare chicken, combine first 3 ingredients in a medium bowl. Cover and marinate in refrigerator 20 minutes.
   
   
2. To prepare the sauce, combine cornstarch and water in a medium bowl. Stir in 1/3 cup broth and next 4 ingredients (1/3 cup broth through sesame oil).
   
   
3. To prepare stir-fry, heat vegetable oil in a large nonstick skiller over medium-high heat. Add chicken mixture; stir-fry 3 minutes or until chicken loses its pink color. Remove from pan. Add broccoli, bell pepper, and ginger; stir-fry 30 seconds. Stir in 3 tablespoons broth, and stir-fry 2 minutes. Stir sauce with a whisk until blended; add sauce and chicken mixture to pan. Bring to a boil; cook 2 minutes or until vegetables are crisp-tender and chicken is done. Serve over rice.
   
   
4. Yield: 4 servings (serving size: about 1 cup stir-fry and 1/2 cup rice). 296 cal, 8.5g fat, 21.1g pro, 32.6g carb, 3g fiber, 71mg chol, 571mg sod.