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Spicy Chicken with Broccoli

Spicy Chicken with Broccoli
  • Prep 25 min
  • Total 50 min
  • Servings 4
Ready-to-use chicken breast tenders simplify this spicy treat!
Updated May 17, 2005

Ingredients

  • 1 package (15 ounces) chicken breast tenders (not breaded)
  • 2 teaspoons cornstarch
  • 1/2 teaspoon salt
  • 1/4 teaspoon white pepper
  • 1 pound broccoli
  • 3 tablespoons chili or vegetable oil
  • 1 hot fresh green chili, cut into very thin slices
  • 2 tablespoons brown bean sauce
  • 2 teaspoons finely chopped garlic
  • 1 teaspoon sugar
  • 1 teaspoon finely chopped gingerroot
  • 3 green onions, cut diagonally into 1-inch pieces

Steps

  • 1
    Mix chicken, cornstarch, salt and white pepper in medium bowl. Cover and refrigerate 20 minutes.
  • 2
    Peel outer layer from broccoli. Cut broccoli lengthwise into 1-inch stems; remove flowerets. Cut stems diagonally into 1/4-inch slices. Place broccoli flowerets and stems in boiling water; heat to boiling. Cover and cook 1 minute; drain. Immediately rinse with cold water; drain.
  • 3
    Heat wok or 12-inch skillet over high heat. Add oil; rotate wok to coat side. Add chili, brown bean sauce, garlic, sugar and gingerroot; stir-fry 10 seconds. Add chicken; stir-fry about 2 minutes or until chicken is no longer pink in center. Add broccoli and onions; stir-fry about 1 minute or until broccoli is heated through.

  • For 9 grams of fat and 250 calories per serving, decrease the oil to 1 tablespoon and use a nonstick wok or skillet.
  • Using minced or ground gingerroot from the jar makes for one less ingredient to chop. Look for it in the produce section of your grocery store.
  • Wear rubber gloves when working with chilies to prevent the burning oils from irritating your skin or eyes. If you prefer a milder taste, cut the chili in half and remove the membranes and seeds before slicing.

Nutrition Facts

Serving Size: 1 Serving
Calories
225
Calories from Fat
125
Total Fat
14 g
Saturated Fat
3 g
Cholesterol
65 mg
Sodium
470 mg
Potassium
500 mg
Total Carbohydrate
9 g
Dietary Fiber
3 g
Protein
26 g
% Daily Value*:
Vitamin A
22%
22%
Vitamin C
78%
78%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
2 Vegetable; 3 Lean Meat; 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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