BROCCOLI AND CHICKEN STIR-FRY
1 pound boneless chicken thighs, cut in bite-size pieces
1 tablespoon oil
12 ounces fresh broccoli florets *
4 cloves garlic, minced
4 green onions, sliced
1-2 teaspoons ground ginger
1/2 teaspoon xanthan gum (optional)
Sauce:
1/4 cup soy sauce
2 tablespoons rice vinegar
2 packets True Orange or other orange flavoring equal to about 2 tablespoons orange juice
2 tablespoons granular Splenda or equivalent liquid sweetener
1/2 teaspoon sesame oil **
1 teaspoon chili paste (sambal oelek)
* I used a mixture of broccoli florets, carrots and snow peas.
** The original recipe called for a tablespoon
Heat the oil in a large skillet or wok over medium-high heat. Add the chicken; cook until the chicken is done, stirring occasionally, about 6 minutes. Meanwhile, mix the sauce ingredients in a small bowl and microwave the broccoli florets, in a covered casserole or the bag it came in, for 2 minutes on HIGH. Mix the ginger and xanthan gum in a small bowl.
When the chicken is done, add the vegetables and remaining ingredients. Cook and stir until the everything is heated through and the sauce has thickened (if you're using the xanthan gum).
Makes 3 servings
Per Serving: 193 Calories; 10g Fat; 15g Protein; 14g Carbohydrate; 5g Dietary Fiber; 9g Net Carbs
This was adapted from a recipe from Pat Neely from Food Network. You can see the original recipe HERE. I changed quite a few things, including the cooking method. I think that my method is easier.
I changed so many things as I was making this that I can't be positive that I've listed exactly the amounts that I used. I basically doubled the sauce ingredients after I realized how little sauce there would be otherwise. I even made a batch of the sauce and dumped it out when I wasn't happy with the flavor. The recipe calls for far too much sesame oil and it overpowered the other flavors. Even with a lot less sesame oil, I really couldn't taste the orange flavor. I used True Orange and also a few squirts of some Orange Tangerine "water enhancer". However, it's possible that even though the flavor wasn't obvious it added something to the combined flavor of all of the ingredients.
I followed the microwave directions on the vegetable package. If you don't have a microwave, you could probably blanch the broccoli for a couple of minutes on the stove.
The dish tasted very good but there was nothing special about it. I find that when I make stir-fry dishes lately, I add whatever condiments and flavorings that I feel like at the time until I'm happy with the flavor. So, this would be a good base stir-fry recipe that you could tweak any way you like. Click the photo to see a close-up.