| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Low fat, Poultry | 4 | Servings | |
INGREDIENTS
| 12 | oz | Broccoli flowerets, about 4 |
| 1/2 | c | Chopped onion |
| 2 | Cl Garlic, minced | |
| 1 | Red bell pepper, chopped | |
| 8 | oz | Raw chicken breasts, cubed |
| 2 | T | Soy sauce |
| 1 1/4 | c | Defatted chicken broth, divi |
| 1 1/2 | T | Cornstarch |
| 1/8 | t | Ground red pepper |
| 1/8 | t | Black pepper, optional |
| 2 | c | Fresh bean sprouts, rinsed |
| 1/4 | c | Cashews |
INSTRUCTIONS
Blanch broccoli in boiling water 2 minutes; rinse in cold water; drain; set aside. Coat skillet with cooking spray. Over medium heat, sauti onion, garlic, and bell pepper about 10 minutes. Remove from pan; set aside and keep warm. Wipe skillet with a paper towel; coat very lightly with cooking spray; add cubed chicken; sauti over medium heat until golden brown, about 8 minutes. Add soy sauce, 3/4 cup chicken broth, and reserved onion mixture to pan. Arrange blanched broccoli on top. Simmer, covered, 5 minutes. Remove broccoli with slotted spoon; keep warm. Dissolve cornstarch into remaining 1/2 cup broth; add ground peppers. Stir into chicken mixture; simmer until thickened. Add bean sprouts and simmer 1 minute. With slotted spoon, remove chicken-bean sprout mixture to a warmed serving plate. Top with reserved warm broccoli; drizzle with sauce. Sprinkle with cashews. Serve over rice. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 219
Calories From Fat: 19
Total Fat: 2.1g
Cholesterol: 38.9mg
Sodium: 868.4mg
Potassium: 356.2mg
Carbohydrates: 30.8g
Fiber: 2.4g
Sugar: 7g
Protein: 19.2g