Chicken and Broccoli Stir Fry

I think we all have those moments when a craving strikes. One of the things I have grown to love about SlimGenics is that I can create something on plan that will satisfy most every craving I have – from saucy Italian food to chocolate cake, we really never have to go without.

This week, it was my daughter who desperately wanted me to get Chinese carry-out. While this is not something that usually visits my list of cravings, the more she talked about it, the more I wanted it, too. The power of suggestion got the best of me. You will all be happy to know that I did not take the easy way out and stop for carry-out. To the contrary, I dug through the fridge and pantry for ingredients that would suit a quick and easy stir fry.

As always, I did a little bit of improvising in order to accommodate ingredients I had on hand. My rice, for example, was a brown and wild rice blend. You could certainly use straight brown rice. The same applies to the vegetables you choose. I used what I had on hand, so if you don’t have broccoli, don’t let that stop you from using bok choy if that’s what you have in the fridge. What I have realized is that simple stir fries, like this chicken and broccoli stir fry, are a GREAT way to use up leftovers, those miscellaneous bits of protein and veggie that are leftover from other dishes you create during the week.

Use the basics provided here to create your own BLANK and BLANK Stir Fry this week, and let us know what you come up with on the SlimGenics Facebook page!

Chicken and Broccoli Stir Fry Recipe

  • 1/2 cup brown/wild rice blend
  • 4 teaspoons sesame oil, divided
  • 1/2 cup chicken stock
  • 2 tablespoons sherry vinegar
  • 2 teaspoons Bragg® Liquid Aminos
  • 2 teaspoons sweetener
  • 20 ounces chicken breast or thigh, cut into bite size pieces
  • 1 tablespoon fresh ginger, cut into thin matchsticks
  • 1 tablespoon fresh garlic, minced
  • 1/2 teaspoon red pepper flake (or to taste)
  • 3 cups broccoli, chopped, stems separated from florets
  • 1/2 cup carrot, peeled and cut into matchsticks
  • 1/2 cup bell pepper, cut into matchsticks
  • 1/2 cup green onions, cut into half-inch pieces
  • 1/2 teaspoon arrowroot
  • 1/4 cup fresh cilantro, minced

Place rice in a fine mesh strainer and rinse. Transfer to a saucepan set over high heat.  Add 1 cup of water and 1 teaspoon of sesame oil. Bring to a boil. Cover, reduce heat to low, and simmer for 30-40 minutes, until liquid is dissolved. Turn off heat and let rice rest, covered.

While rice is cooking, combine 2 teaspoons of sesame oil with chicken stock, sherry vinegar, liquid aminos, and sweetener in a large bowl. Whisk well to combine. Remove 1/2 cup of mixture and set aside. Add chicken to liquid remaining in bowl and toss to coat.  Set aside and let marinade while you prepare the vegetables.

Heat a wok over high heat. When hot, add remaining teaspoon of sesame oil with ginger and garlic. Cook, stirring, for 1 minute or until fragrant. Add chicken with marinade. Cook and stir until chicken is almost cooked through and liquid is mostly evaporated. Add red pepper flakes. Add broccoli stems and cook for 3-4 minutes, stirring constantly. Add broccoli florets, carrots, and bell pepper. Continue cooking and stirring until vegetables are bright and crisp tender, about 4-5 minutes. Add green onions and toss.

Add arrowroot to reserved liquid and whisk to combine. Add to wok and cook, stirring, until mixture has thickened and is coating chicken and vegetables.

Add 1 cup of cooked rice to chicken and vegetable mixture, toss to combine. Sprinkle with cilantro and season with light salt and pepper to taste.

Makes 4 servings.


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