Chicken and Broccoli

This Chicken and Broccoli dish is a delightful balance of tender chicken and crisp broccoli, marinated in a savory garlic soy sauce. Perfect for a nutritious and protein-packed lunch, it's quick to prepare and bursting with flavor.

Ingredients

• Chicken breast - 300 grams
• Broccoli florets - 200 grams
• Soy sauce - 3 tablespoons
• Oyster sauce - 1 tablespoon
• Garlic - 3 cloves, minced
• Ginger - 1 teaspoon, minced
• Sesame oil - 1 tablespoon
• Vegetable oil - 1 tablespoon
• Cornstarch - 1 tablespoon
• Water - 100 ml
• Salt - to taste
• Black pepper - to taste
• Cooked rice - 200 grams (for serving)

Steps

1. Cut the chicken breast into thin strips and place them in a bowl.
2. In a separate bowl, mix together the soy sauce, oyster sauce, minced garlic, minced ginger, sesame oil, and cornstarch to create a marinade.
3. Pour the marinade over the chicken, ensuring all pieces are coated, and let it marinate for at least 15 minutes.
4. While the chicken is marinating, bring a pot of water to a boil and blanch the broccoli florets for 2-3 minutes until bright green and tender-crisp. Drain and set aside.
5. Heat the vegetable oil in a large pan or wok over medium-high heat.
6. Add the marinated chicken to the pan and stir-fry for about 5-7 minutes until cooked through and slightly browned.
7. Add the blanched broccoli to the pan and stir-fry for an additional 3-4 minutes, mixing well with the chicken.
8. If needed, add a small amount of water to help create a sauce and stir to combine.
9. Season with salt and black pepper to taste.
10. Serve the chicken and broccoli hot over cooked rice.

Nutrition

• Calories: 450
• Protein: 40 g
• Carbs: 40 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 850 mg
• Cholesterol: 90 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in vitamins and minerals from broccoli, promoting overall wellness.

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