Thursday, August 23, 2012

Dukan Chicken Broccoli

Chicken Broccoli
We loved this recipe!

Oh gosh, it's been a while since we've accessed our blog (see why here) we almost forgot the format we posted our recipes in!  Now to remember what kind of changes we may have made to the recipe!

The female half of this couple isn't a big broccoli fan...well, actually, the female half of this couple isn't a fan of restaurant cooked broccoli because there are quite a few restaurants who overcook their broccoli.  We prefer our broccoli cooked but still on the crunchy side...not almost mushy and discolored.  For months the male half of this couple has hinted it would be nice to have broccoli once in a while, so we found a small broccoli crown in Chinatown and decided to try Simply Recipe's Broccoli Beef recipe.  In most Chinese restaurants here, it's known as Beef Broccoli, so we're calling ours "Chicken Broccoli".    Ours isn't nearly as beautiful as Simply Recipe's, but it sure was tasty!

We'd definitely make this again and would use different vegetables from time to time.  We ate this during Cruise PV days even though it has oyster sauce and we saw no weight gain from it.

Serves 2 (with no carbs)
Prep Time: 10-15 minutes
Cook Time: 5-10 minutes

1 lb. boneless, skinless chicken thighs (all fat removed), cut into pieces
Small crown of broccoli, cleaned and cut into smaller pieces
2 cloves garlic, minced
1 t. cornstarch dissolved in 1 T. water

For the chicken marinade:
1 t. soy sauce
1 t. Shaoxing Rice Wine or dry sherry
1/2 t. cornstarch
1/8 t. pepper

For the sauce:
2 T. oyster sauce (FYI - not Dukan friendly, you can try it without it, but it may not be as tasty)
1 t. Shaoxing Rice Wine or dry sherry
1 T. soy sauce
1/4 c. chicken broth

Mix marinade ingredients in a bowl.  Add chicken and mix until well coated, let marinate for 10 minutes.  Mix your sauce ingredients together and set aside.

Bring salted water in a pot to a boil and blanch your broccoli until tender-crisp, approximately 2 minutes.  Drain thoroughly and set aside.  We put ours in the microwave to keep it warm.

Heat a wok up over high heat.  Once your wok is very hot, spray with a little bit of non-stick spray and add chicken.  Spread the chicken out (preferably not touching in one layer).  Let chicken cook until it's 3/4 done without touching it, then flip chicken pieces over.  Add the garlic to the wok and cook for about a minute longer.  When chicken is almost done, pour the sauce over the chicken and add broccoli.  Give everything a good mix and let your sauce come to a boil.  Pour in the dissolved cornstarch and let boil until sauce thickens.  We mixed our chicken while doing this.

Serve as is or over brown or red rice on Consolidation Days.

Enjoy...we sure did!

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