Honey Sesame Chicken and Broccoli

• 份量: 4 servings
• 准备时间: 15 minutes
• 总时间: 30 minutes

配料

1/4 cup low sodium soy sauce*

2 Tablespoons water

1 ½ Tablespoons sesame oil

3 Tablespoons honey

1 Tablespoon rice vinegar

1 teaspoon fresh ginger (finely grated)

2 cloves garlic (minced)

1 tablespoon sesame seeds

2 teaspoons cornstarch*

2 Tablespoons cornstarch or arrowroot flour

2 Tablespoons all-purpose flour

salt and pepper

1- 1 1/2 pounds boneless skinless chicken breast (cut into 1-2-inch pieces)

2 Tablespoons olive oil

6 cups broccoli florets (about 2 crowns)

2 whole green onions (diced)

步骤

STEAM THE BROCCOLI: Fill a large pot with 2-3 inches of water and then add the broccoli along with 1 teaspoon of salt (use a steamer basket if you have one, but it’s not necessary). Cover and bring to a simmer. Reduce the heat as low as you can and cook for 6 minutes or until the broccoli is tender-crisp. Drain the broccoli in a colander and rinse with cold water.

PREPARE THE SAUCE: In a small bowl stir together the coconut aminos, water, oil, honey, rice vinegar, ginger, minced garlic, cornstarch, and sesame seeds. Set the sauce aside.

PREPARE THE CHICKEN: Place the chicken pieces in a large plastic zipper bag. In a small bowl, whisk together the cornstarch, flour, ½ teaspoons of salt and ¼ teaspoon of pepper. Sprinkle the cornstarch mixture onto the chicken. Seal the bag and then toss to evenly coat all of the pieces.

COOK THE CHICKEN: Heat the oil in a large skillet and over medium heat. Once the oil is hot (should be shimmering and thin, but not smoking), place the chicken pieces in a single layer across the bottom of the skillet. Allow the chicken to cook without touching them for 2-3 minutes or until golden. Flip the chicken to cook all the remaining sides of each piece until they are all golden all around and the chicken is fully cooked (no pink in the center).

COOK THE SAUCE: Once the chicken is cooked through and golden brown on all sides, pour the prepared sauce over top with the oven on medium-low heat. Toss the chicken to coat in the sauce and bring the sauce to a simmer. Stir the chicken in the sauce until it has thickened, then remove the pan from the heat.

TOSS CHICKEN AND BROCCOLI TOGETHER: If you have room in your skillet, add the broccoli to the chicken mixture in the skillet and gently fold to evenly incorporate. If you don’t have enough room, do this in a separate bowl or pot. Sprinkle with chopped green onions and serve warm.

营养

• 每份大小: 2 cups
• 卡路里: 443 kcal
• 总脂肪: 17 g
• 饱和脂肪: 3 g
• 不饱和脂肪: 13 g
• 胆固醇: 110 mg
• 钠: 1145 mg
• 总碳水化合物: 30 g
• 膳食纤维: 3 g
• 总糖: 18 g
• 蛋白质: 40 g