Chicken and Broccoli

Chicken and Broccoli Recipe from China with Cornstarch and Sherry

Region / culture: China | Preparation time: 1-4 hours | Cooking time: 20 minutes | Servings: 4

Introduction

Chicken and broccoli is a classic and delicious dish that combines tender chicken with crisp broccoli in a savory sauce. This recipe is easy to make and perfect for a quick and healthy meal.

History

The combination of chicken and broccoli has been a popular dish in Chinese cuisine for centuries. It is believed to have originated in the Sichuan province of China, where it was traditionally made with spicy Sichuan peppers and garlic. Over time, the dish has evolved to include a variety of different flavors and ingredients, making it a versatile and beloved recipe around the world.

Ingredients

1 tbsp cornstarch
1 tbsp sherry or fat-free chicken broth
2 tbsp soy sauce
0.5 cup fat-free chicken broth
0.13 tsp ground ginger
0.13 tsp garlic powder

How to prepare

2 medium-size Chicken breast halves without skin or visible fat
1 tbsp vegetable oil
0.5 cup sliced onions
2 cup (6 oz (170 g)). Frozen Broccoli cuts
0.5 cup fat-free chicken broth
Combine the first 6 ingredients and mix until smooth to form a marinade.
Bone the chicken breasts and freeze the bones for later use in broth. Cut the chicken into bite-sized pieces.
Place the chicken in the marinade and refrigerate for 1–4 hours. Drain well, reserving the marinade for later use.
Fry the chicken in vegetable oil in a heavy frying pan until clear and firm.
Remove the chicken from the frying pan with a slotted spoon, leaving as much of the fat as possible still in the frying pan.
Add the onions and broccoli to the fat in the frying pan. Slice any larger pieces to about 0.5 inch thickness.
Cook and stir for about 1 minute or until the broccoli is thawed.
Add the broth to the vegetables, mix lightly, cover, and simmer for 5 minutes or until the broccoli is crisp-tender.
Add the reserved marinade and cook and stir over moderate heat until the sauce is thickened and clear.
Add the chicken and reheat to serving temperature.
Serve 0.67 cup per serving over rice.
Nutritive values per serving: 194 calories, 9 g cho, 20 g pro, 8 g fat, 1212 mg na (without rice).
Food exchanges per serving: 1 vegetable, 3 lean meat.
For low-sodium diets: substitute 0.25 cup lemon juice for soy sauce and use 0.25 tsp thyme instead of the ground ginger.
From 'The New Diabetic Cookbook' by Mabel Cavaiani.

Variations

Add additional vegetables such as bell peppers, carrots, or snap peas for a colorful and nutritious twist.
Use tofu or shrimp instead of chicken for a vegetarian or seafood option.

Cooking Tips & Tricks

Make sure to marinate the chicken for at least 1 hour to allow the flavors to fully develop.

- Use a heavy frying pan to ensure even cooking of the chicken and vegetables.

- Be careful not to overcook the broccoli, as it should be crisp-tender for the best texture.

- Feel free to customize the sauce with additional spices or seasonings to suit your taste preferences.

Serving Suggestions

Serve the chicken and broccoli over rice for a complete meal.

- Garnish with sesame seeds or chopped green onions for added flavor and texture.

Cooking Techniques

Stir-frying is the best technique for this recipe to ensure that the chicken and vegetables are cooked quickly and evenly.

Ingredient Substitutions

Use low-sodium soy sauce or tamari for a healthier option.

- Substitute chicken thighs for chicken breasts for a richer flavor.

Make Ahead Tips

Marinate the chicken in advance and store in the refrigerator for up to 24 hours before cooking.

Presentation Ideas

Serve the chicken and broccoli in a large serving bowl with chopsticks for an authentic touch. - Garnish with fresh cilantro or basil leaves for a pop of color.

Pairing Recommendations

Pair this dish with a side of steamed white rice or noodles for a complete meal.

- Serve with a side of hot and sour soup or egg drop soup for a traditional Chinese meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

- Calories per serving: 194

Carbohydrates

9g per serving

Fats

8g per serving

Proteins

20g per serving

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C from the broccoli and protein from the chicken.

Alergens

This recipe contains soy sauce, which may contain gluten and soy allergens.

Summary

This chicken and broccoli dish is a balanced meal that provides a good source of protein, vitamins, and minerals. It is relatively low in calories and can be easily customized to suit different dietary needs.

Summary

Chicken and broccoli is a classic and versatile dish that is perfect for a quick and healthy meal. This recipe is easy to make and can be customized to suit different dietary needs and preferences. Enjoy this delicious and nutritious dish with your family and friends!

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for Chicken and Broccoli. It was many years ago, when I was just a young girl, eager to learn the ins and outs of cooking from my own grandmother. She was a wonderful cook, always experimenting with new ingredients and flavors in the kitchen. One day, as I watched her prepare dinner, I asked her if she had ever made Chicken and Broccoli before. She smiled and said that it was one of her favorite dishes to make.

My grandmother learned the recipe for Chicken and Broccoli from a dear friend of hers who had traveled to China many years ago. She had brought back a cookbook filled with traditional Chinese recipes, and my grandmother had been fascinated by the exotic flavors and techniques used in their cooking. She studied the recipe for Chicken and Broccoli carefully, making a few adjustments here and there to suit her own tastes.

I watched as my grandmother gathered all the ingredients for the dish - chicken breasts, broccoli, soy sauce, garlic, ginger, and a few other seasonings. She showed me how to marinate the chicken in a mixture of soy sauce, garlic, and ginger, allowing it to soak up all the flavors before cooking. The smell of the marinade alone was enough to make my mouth water.

As the chicken cooked in a hot skillet, my grandmother steamed the broccoli until it was tender-crisp. She then added it to the chicken, along with a savory sauce made from soy sauce, chicken broth, and a touch of cornstarch to thicken. The dish was finished off with a sprinkle of sesame seeds and a dash of red pepper flakes for a bit of heat.

I eagerly helped my grandmother plate the Chicken and Broccoli, marveling at how beautiful and colorful it looked. The tender chicken, crisp broccoli, and flavorful sauce all came together in a perfect harmony of flavors and textures. I couldn't wait to take my first bite.

As I tasted the dish, I was transported to a world of exotic spices and fragrant aromas. The chicken was tender and juicy, the broccoli perfectly cooked, and the sauce was a symphony of flavors that danced on my tongue. I knew right then and there that this recipe would become a staple in my own cooking repertoire.

Over the years, I have made my own adjustments to the recipe for Chicken and Broccoli, adding my own special touches to make it uniquely my own. I have shared it with friends and family, who all rave about how delicious it is. But no matter how many times I make it, I always think back to that day in my grandmother's kitchen, watching her prepare this dish with such love and care.

Now, as I pass on this recipe to the next generation, I hope that they will find as much joy and satisfaction in cooking it as I have. For me, Chicken and Broccoli will always hold a special place in my heart, a reminder of the time spent learning and creating in the kitchen with my beloved grandmother. And I hope that, one day, my own grandchildren will look back on this recipe with fond memories of their time spent cooking with me.