Stir-fry Of Broccoli And Chicken
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Oriental, Poultry | 4 | Servings | |
INGREDIENTS
| 1 | lb | Skinned & Boned Chicken |
| Breasts, Trimmed | ||
| 6 | c | Broccoli Florets, From About |
| 2 | lb | Broccoli |
| 2 | Red OR Green Peppers | |
| Quartered Lengthwise & Cut | ||
| Cross-Wise Into 1/8 Inch | ||
| Wide Strips | ||
| 1 | Onion Halved Lengthwise | |
| And Cut Into 1/4 in. Thick | ||
| Slices | ||
| 2 | Cloves Garlic Minced | |
| 1/2 | t | Dried Thyme, Crumbled |
| 1 | t | Dried Basil Crumbled |
| 1/2 | t | Freshly Ground Pepper |
| 1/2 | t | Salt |
| 4 | T | Freshly Grated Parmesana |
INSTRUCTIONS
Pound Breasts Between Waxed Paper To Thickness Of 1/4 Inch. Wrap Each Chicken Breast Separately in Plastic & Freeze Until Firm But Not Solid.Cut Chicken Crosswise Into 1/8 Inch Wide Strips. Cover Broccoli With Cold Water in Medium Bowl. Coat Heavy Skillet With Vegetable Spray. Add Olive Oil & Heat Over High Heat 1 Min. Add Red Peppers (OR Green), Onion, Garlic, Basil, Thyme, Pepper & Rosemary To Pan. Stir Fry 2 Min. Drain Broccoli, But Do Not Shake Off Excess Water And Add To Skillet. Stir Fry 3 Min.Reduce Heat To Medium-Low, Cover & Steam 2 Min. Stir in Chicken. Cover & Steam Util Chicken Is Almost Cooked Thru, About 1 Min. Uncover & Increase Heat & Stir Fry Until Liquid Reduces Slightly, About 1 Min. Divide Among Heated Plates. Top Each Portion With 1 T. Parmesan.
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Nutrition (calculated from recipe ingredients)
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Calories: 241
Calories From Fat: 41
Total Fat: 4.6g
Cholesterol: 73.1mg
Sodium: 764.5mg
Potassium: 1123.7mg
Carbohydrates: 16.3g
Fiber: <1g
Sugar: 1.9g
Protein: 36.3g