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Old 07-11-2020, 08:49 PM   #1
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Chicken and broccoli stir fry



This is a healthier (diabetic friendly) version of chicken and broccoli.

Ingredients

Sauce
1 Cup Low Sodium Vegetable broth
1 teaspoon Soy sauce
1/2 teaspoon Sesame oil Roasted
1/4 teaspoon White pepper
1/4 teaspoon Thick it up 1/4 to 1/3 third teaspoon

Protein
8 oz Chicken

Vegetables
2 Cups Broccoli Blanched
1/3 Cup Bell Pepper
1/3 Cup Onion
1 Tablespoon Garlic
1 Tablespoon Ginger

Other
1 Tablespoon Peanut oil

Instructions

Blanch the broccoli
Bring a large pot of water to boil
Prepare the broccoli by cutting the florets from the stem. Cut any large florets in half. They should be bite sized pieces.
Place a large bowl of ice water close to the boiling pot of water
Add the florets to rapidly boiling water and cook for two to three minutes.
Using a slotted spoon remove from the boiling water and place into the ice water.
After they have cooled place into a colander to drain.

Make the sauce
To one cup of vegetable broth add 1 teaspoon soy sauce, 1/2 teaspoon sesame oil, 1/4 teaspoon white pepper and 1/4 teaspoon Thick it up
Give it a good stir
Set close to your stove
Prepared sauce in a measuring cup with a spoon

Cook
On medium high heat add 1 Tablespoon of peanut oil, 1 Tablespoon garlic and 1 Tablespoon ginger to a pan.

When you can smell ginger and garli add the onion and bell pepper. Stir around then push everything to the side.

To the middle of the pan add the chicken and spread the chicken out.

Let it sit for one minute or so then flip it over and let it side to get some color.

Then start to stir things around until the outside of the chicken no longer looks raw.

When the outside of the chicken no longer looks raw raise the heat to high and add the stir fry sauce. Bring to a boil and cook uncovered for three minutes.

Add the broccoli and heat all the way thru.

It's now ready to serve

For more details https://jamesstrange.com/healthy-chi...ir-fry-recipe/

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Old 07-11-2020, 09:56 PM   #2
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Sounds great! Served over brown rice?
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Old 07-12-2020, 08:25 AM   #3
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Thank you!

It was served over riced cauliflower. That came out of a package
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bell peppers, broccoli, chicken, ginger, onion, recipe

Chicken and broccoli stir fry [IMG]https://jamesstrange.com/wp-content/uploads/2020/07/Sugar-Free-Stirfry-7-1600x1060.jpg[/IMG] This is a healthier (diabetic friendly) version of chicken and broccoli. Ingredients Sauce 1 Cup Low Sodium Vegetable broth 1 teaspoon Soy sauce 1/2 teaspoon Sesame oil Roasted 1/4 teaspoon White pepper 1/4 teaspoon Thick it up 1/4 to 1/3 third teaspoon Protein 8 oz Chicken Vegetables 2 Cups Broccoli Blanched 1/3 Cup Bell Pepper 1/3 Cup Onion 1 Tablespoon Garlic 1 Tablespoon Ginger Other 1 Tablespoon Peanut oil Instructions Blanch the broccoli Bring a large pot of water to boil Prepare the broccoli by cutting the florets from the stem. Cut any large florets in half. They should be bite sized pieces. Place a large bowl of ice water close to the boiling pot of water Add the florets to rapidly boiling water and cook for two to three minutes. Using a slotted spoon remove from the boiling water and place into the ice water. After they have cooled place into a colander to drain. Make the sauce To one cup of vegetable broth add 1 teaspoon soy sauce, 1/2 teaspoon sesame oil, 1/4 teaspoon white pepper and 1/4 teaspoon Thick it up Give it a good stir Set close to your stove Prepared sauce in a measuring cup with a spoon Cook On medium high heat add 1 Tablespoon of peanut oil, 1 Tablespoon garlic and 1 Tablespoon ginger to a pan. When you can smell ginger and garli add the onion and bell pepper. Stir around then push everything to the side. To the middle of the pan add the chicken and spread the chicken out. Let it sit for one minute or so then flip it over and let it side to get some color. Then start to stir things around until the outside of the chicken no longer looks raw. When the outside of the chicken no longer looks raw raise the heat to high and add the stir fry sauce. Bring to a boil and cook uncovered for three minutes. Add the broccoli and heat all the way thru. It's now ready to serve For more details [url]https://jamesstrange.com/healthy-chicken-and-broccoli-stir-fry-recipe/[/url] 3 stars 1 reviews
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