Almond Chicken and Broccoli Stir-Fry

from Meals That Heal High Blood Pressure
Almond Chicken and Broccoli Stir-Fry

Quick look

  • prep 10 min    cook 15 min
  • serves 6

Ingredients

  • 1/3 cup Basic Stir-Fry Marinade and Sauce (click for recipe)
  • 1 pound boneless, skinless chicken thighs, sliced
  • 2 tablespoons sliced almonds
  • 1 tablespoon canola oil
  • 1/3 cup low-sodium chicken broth
  • 1 pound broccoli florets
  • 2 small carrots, scrubbed and cut on a diagonal into ovals
  • 3 cloves garlic, minced
  • 2 teaspoons grated fresh ginger
  • 2 scallions (white and green parts), trimmed and chopped
  • 2 teaspoons oyster sauce (optional)
  • 1 teaspoon cornstarch dissolved in 1 tablespoon cold water

    How to make it   25 minutes plus marinating time

  • 1

    Mix up the marinade in a 1-gallon ziplock bag. Add the chicken slices, press out the air, and seal the bag. Refrigerate for 1 hour.

  • 2

    Using tongs, remove the chicken from the marinade, set on paper towels, and dry for 15 minutes; reserve the marinade.

  • 3

    Heat a wok or large, deep sauté pan over high heat. When hot, add the almonds and cook until lightly toasted and fragrant, about 1 minute, shaking the pan often. Remove to a plate. Add 1 1/2 teaspoons of the oil to the pan and swirl to coat. Add the chicken and stir-fry until browned, about 2 minutes. Remove to a plate.

  • 4

    Pour the reserved marinade and broth into the pan and boil for 5 minutes. Remove to a heatproof bowl.

  • 5

    Add the remaining 1 1/2 teaspoons oil to the pan and swirl to coat. Add the broccoli, cover, and cook for 1 minute, shaking the pan often. Uncover and add the carrots, and stir-fry for 1 minute. Add the garlic, ginger, and scallions and stir-fry for 30 seconds. Return the chicken and any juices to the pan then spread out all the ingredients to make a well in the center of the pan.

  • 6

    Pour the boiled marinade mixture into the center of the pan along with the oyster sauce (if using). Quickly stir in the cornstarch/water mixture and simmer until the sauce thickens, at least 1 minute. Stir the ingredients into the sauce until evenly coated. Scatter on the toasted almonds.

  • Nutritional Information(per serving)

    • Calories: 190
    • Fat: 8 g
    • Saturated Fat: 1 g
    • Cholesterol: 63 mg
    • Sodium: 461 mg
    • Carbs: 12 g
    • Protein: 19 g
    • Fiber: 3 g
     

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