Chicken and Broccoli

Portion Size: Approx. 1 1/3 cups (1/2 cup rice(starch), ½ cup broccoli (vegetable),1/3 cup beef ( 3 oz. Protein)

Ingredients: Yields: 8 servings

Ingredients Notes: 
2  1/2 Pounds boneless skinless chicken breasts. , cut into thin stripsTrim all visible fat. 
1 cup low sodium chicken broth
¼ cup lite soy sauce
3 tablespoons cornstarch
2 teaspoons sugar
1 teaspoon garlic powder
1 teaspoon ground ginger
Nonstick cooking spray
4 cups broccoli flowerets.Washed, trimmed and cut up 
2 medium carrots Washed, peeled and sliced thin
2 tablespoons cooking oil
4 cups hot cooked brown riceSee recipe for brown rice
For gluten free (GF): use GF chicken broth and GF soy sauce. Always check each ingredients to be sure it is gluten free.

Directions:

Steps:Directions: CCP / Quality Assurance
1Heat oil in a large skillet or wok. 
2Add chicken and garlic.  Sauté until chicken is no longer pink.   Remove from skillet. Temperature check 165 degrees for 15 seconds. 
3In a small bowl combine chicken broth, soy sauce, cornstarch, sugar and ginger. Set aside.
4Lightly coat a wok or large skillet with cooking spray. Heat to medium- high heat.  Add carrots and broccoli.  Stir fry for 3 to 4 minutes or until vegetables are crisp-tender.  Remove from wok or skillet. Add chicken to wok or skillet and push to sides. In the center add the sauce and heat until bubbly. Serve hot  over rice

Jacqueline Larson M.S., R.D.N. and Associates