Saladmaster L20210SA Manual De Instrucciones página 21

Healthy Cooking Guide
Chicken and Broccoli Stir Fry
Yield: 4 servings
1 pound boneless skinless chicken breasts, partially frozen
1 ⁄ pounds fresh broccoli
1
4
6 green onions, cut into
4 ounces (about 1
3 cloves garlic, minced
1 teaspoon minced fresh ginger
2 tablespoons reduced-sodium soy sauce
⁄ cup low-sodium fat-free chicken stock, or water
1
3
2 teaspoons cornstarch
Slice chicken into thin strips, about
spears from head, cut large spears in half lengthwise. Peel stalk; cut
into ⁄ x1 ⁄ -inch pieces. Set aside.
1 1
4 2
Preheat covered skillet to 375°F (190°C). Add chicken; stir-fry until
no longer pink. Add broccoli spears and stalks, white parts of onions,
mushrooms, garlic and ginger; stir-fry until mushrooms are opaque
and vegetables are under cooked, about 3 minutes. Drizzle soy sauce
over all and toss to coat. Reduce heat to 250°F (120°C); cover and
steam 2 minutes, until broccoli is crisp tender (do not overcook).
Meanwhile, in small bowl whisk cornstarch into chicken stock; stir
into chicken and broccoli mixture. Cook, stirring constantly, until glossy
and mixture is coated. Serve hot with brown rice, if desired.
1 serving contains:
Cal Prot
194 32.3 g
⁄ -inch pieces, greens thinly sliced
1
2
⁄ cups) sliced fresh mushrooms
1
2
Fat Carb
2.24 g 12.6 g
⁄ x2x ⁄ -inch thick. Cut broccoli
1 1
2 8
Fiber Chol
5.03 g 66 mg
20
Sodium
374 mg