Chicken Broccoli Ca - Unieng's Style

Healthier_Me
Healthier_Me Posts: 5,600 Member
edited September 19 in Recipes
An Indonesian-Chinese stir-fry meal. All that you want in a meal. Delicious, fast, healthy, low calorie, and impressive. Serve it hot over white rice.

10138.jpg

12 ounces boneless, skinless chicken breast halves, cut into bite-sized pieces
1 tablespoon oyster sauce
2 tablespoons dark soy sauce
3 tablespoons vegetable oil
2 cloves garlic, chopped
1 large onion, cut into rings
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon white sugar
1/2 medium head bok choy, chopped
1 small head broccoli, chopped
1 tablespoon cornstarch, mixed with equal parts water



In a large bowl, combine chicken, oyster sauce and soy sauce. Set aside for 15 minutes.
Heat oil in a wok or large heavy skillet over medium heat. Saute garlic and onion until soft and translucent. Increase heat to high. Add chicken and marinade, then stir-fry until light golden brown, about 10 minutes. Stir in water, pepper and sugar. Add bok choy and broccoli, and cook stirring until soft, about 10 minutes. Pour in the cornstarch mixture, and cook until sauce is thickened, about 5 minutes.

FOOTNOTE
The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

6 servings

Calories 167
Calories from Fat 71

% Daily Value *
Total Fat 7.9g 12 %
Saturated Fat 1.2g 6 %
Cholesterol 33mg 11 %
Sodium 419mg 17 %
Potassium 525mg 15 %
Total Carbohydrates 9g 3 %
Dietary Fiber 2.7g 11 %
Protein 16.2g 32 %
** Sugars 3.7g


PREP TIME 10 Min
COOK TIME 25 Min
READY IN 35 Min


http://allrecipes.com/Recipe/Chicken-Broccoli-Ca---Uniengs-Style/Detail.aspx

Replies

  • Healthier_Me
    Healthier_Me Posts: 5,600 Member
    An Indonesian-Chinese stir-fry meal. All that you want in a meal. Delicious, fast, healthy, low calorie, and impressive. Serve it hot over white rice.

    10138.jpg

    12 ounces boneless, skinless chicken breast halves, cut into bite-sized pieces
    1 tablespoon oyster sauce
    2 tablespoons dark soy sauce
    3 tablespoons vegetable oil
    2 cloves garlic, chopped
    1 large onion, cut into rings
    1/2 cup water
    1 teaspoon ground black pepper
    1 teaspoon white sugar
    1/2 medium head bok choy, chopped
    1 small head broccoli, chopped
    1 tablespoon cornstarch, mixed with equal parts water



    In a large bowl, combine chicken, oyster sauce and soy sauce. Set aside for 15 minutes.
    Heat oil in a wok or large heavy skillet over medium heat. Saute garlic and onion until soft and translucent. Increase heat to high. Add chicken and marinade, then stir-fry until light golden brown, about 10 minutes. Stir in water, pepper and sugar. Add bok choy and broccoli, and cook stirring until soft, about 10 minutes. Pour in the cornstarch mixture, and cook until sauce is thickened, about 5 minutes.

    FOOTNOTE
    The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

    6 servings

    Calories 167
    Calories from Fat 71

    % Daily Value *
    Total Fat 7.9g 12 %
    Saturated Fat 1.2g 6 %
    Cholesterol 33mg 11 %
    Sodium 419mg 17 %
    Potassium 525mg 15 %
    Total Carbohydrates 9g 3 %
    Dietary Fiber 2.7g 11 %
    Protein 16.2g 32 %
    ** Sugars 3.7g


    PREP TIME 10 Min
    COOK TIME 25 Min
    READY IN 35 Min


    http://allrecipes.com/Recipe/Chicken-Broccoli-Ca---Uniengs-Style/Detail.aspx
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