Sign Up | Login | En Español

Ingredients

3 cups Broccoli, chopped in 1" pieces
1/4 cup Fat-free, low-sodium chicken broth
1/2 cup Chopped scallions
2 tablespoons Chopped garlic
2 tablespoons Peeled, chopped fresh ginger
2 teaspoons Olive oil
1 cup Chopped yellow onion
1 Red bell pepper, halved, seeded, and diced
1 pound Boneless chicken breasts, cut in thin strips, 1/2" wide and 2' long
1 tablespoon Low-sodium soy sauce
1 tablespoon Toasted sesame seeds.

Preparation

1. Steam the broccoli for about 2 minutes, until it's bright green but still firm. Drain, rinse with cold water to stop cooking, and drain again.

2. Combine 1/4 cup of the broth with the scallions, garlic, and ginger in a food processor or blender and pulse until the mixture is minced. Set it aside.

3. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the yellow onion and bell pepper, and cook for 5 minutes, or until the vegetables are just tender. Transfer the vegetables to a bowl and cover with a towel to retain heat.

4. Add the remaining olive oil to the pan over medium-high heat. Add the scallion mixture and cook for about 1 minute, stirring constantly. Add the chicken strips and soy sauce to the skillet and cook for 4 minutes, or until the chicken is nearly done. Add the remaining 1/2 cup of broth and bring to a boil.

5. Add the broccoli to the skillet and cook, stirring, for about 3 minutes, or until it is cooked through. Add the onion and bell pepper back to the skillet. Divide the stir-fry among 4 plates and garnish with sesame seeds.

Cook's Notes

I prepared everything in advance (except for the cooking of the meat) as to be able to throw it all together minutes before serving.

Nutrition Information

Calories: 240 ; Total Fat: 9g ; Saturated Fat: 3g ; Carbohydrates: 12g ; Protein: 28g ; Sodium: 290mg ; Fiber: 4g