Chicken & Broccoli

• porções: 4 servings
• tempo ativo: 10 minutes
• tempo total: 25 minutes

Ingredientes

3 garlic cloves, finely chopped

1/2 c. low-sodium chicken broth

1/3 c. reduced-sodium soy sauce

3 tbsp. honey

2 tbsp. cornstarch

1 tbsp. finely grated peeled ginger

2 tsp. toasted sesame oil

1 tbsp. neutral oil

1 lb. boneless, skinless chicken thighs or breasts, cut into 1/2" pieces

2 medium heads of broccoli, cut into bite-sized florets

Cooked brown or white rice and toasted sesame seeds, for serving

Instruções

In a small bowl, whisk garlic, broth, soy sauce, honey, cornstarch, ginger, and sesame oil until cornstarch is dissolved.

In a large skillet or wok over high heat, heat neutral oil. Cook chicken, undisturbed, until it easily releases from pan, 1 to 2 minutes. Stir and continue to cook, stirring occasionally, until golden brown on all sides and just cooked through, about 5 minutes more. Transfer to a plate.

In same skillet over medium-low heat, toss broccoli and garlic mixture. Cover skillet and let broccoli steam until crisp-tender, 2 to 3 minutes.

Uncover and return chicken and any accumulated juices to skillet. Cook, stirring, until sauce is thickened and chicken and broccoli are well coated, 1 to 2 minutes more.

Divide rice among plates or bowls. Spoon stir-fry over. Top with sesame seeds.

Nutrição

• Calorias: 405
• Gordura Total: 14 g
• Gordura Saturada: 3 g
• Gordura Trans: 0 g
• Colesterol: 107 mg
• Sódio: 983 mg
• Carboidrato Total: 32 g
• Fibra Dietética: 9 g
• Açúcares Totais: 18 g
• Proteína: 35 g