Coating the raw chicken in a mixture of cornstarch, soy sauce, and oil protects it from overcooking and imparts a stronger flavor and silkier texture. Ta-da!
This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
Serves: 4
Time: 20 minutes
Ingredients
- 1 Tbs. + 1 Tbs. cornstarch
- 1 Tbs. reduced-sodium soy sauce
- 1 tsp. + 1 Tbs. neutral-tasting oil (like peanut, grapeseed, safflower, or sunflower)
- 1 lb. boneless, skinless chicken breast, cut into bite-sized pieces
- ¼ cup Black Garlic Sauce
- ½ tsp. molasses or brown sugar
- 1¼ cup no-salt-added chicken stock (preferably homemade)
- 4 cups broccoli florets, halved or quartered
- 2 scallions, sliced
Instructions
- In a medium bowl, whisk 1 Tbs. cornstarch with the soy sauce and 1 tsp. oil. Toss the chicken in the mixture until evenly coated. Set aside.
- In another medium bowl, whisk together the Black Garlic Sauce, molasses, stock, and the remaining 1 Tbs. cornstarch. Set aside.
- In a large nonstick pan over high heat, bring ¼ cup water to a boil. Add the broccoli. Toss and steam, uncovered, until bright green, 1-2 minutes. Remove from the pan.
- Add the remaining 1 Tbs. oil to the pan and swirl to distribute. Stir-fry the chicken until tender and cooked through, 2-3 minutes. Remove from the pan.
- Whisk the Black Garlic Sauce mixture again. Add to the pan and bring to a boil. Cook until thickened and glossy, 1-3 minutes.
- Turn off the burner. Toss the broccoli and chicken in the sauce. Top with the scallions.
Nutrition Information
Per serving (about 1 cup):
- Calories: 240
- Total fat: 9 g
- Sat fat: 1.5 g
- Carbs: 11 g
- Fiber: 2 g
- Total sugar: 2 g
- Added sugar: 1 g
- Protein: 30 g
- Sodium: 440 mg
