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Chicken with broccoli and tomato

This satisfying chicken stir–fry, flavoured simply with soy sauce, garlic and ginger, is full of colour and packed with vitamins. It makes an easy meal idea and can be served on its own or with buckwheat noodles or steamed rice.

Chicken with broccoli and tomato

Ingredients

  • 2 teaspoons canola oil
  • 500 g (1 lb) skinless, boneless chicken breast fillets, cut into 3 cm (1¼ inch) cubes
  • 1 tablespoon salt–reduced soy sauce
  • 2 cloves garlic, crushed
  • 1 teaspoon grated fresh ginger
  • 3 cups (180 g) small broccoli florets
  • 1 cup (250 ml) salt–reduced chicken stock
  • 1 tablespoon cornflour (cornstarch)
  • 4 firm, ripe roma (plum) tomatoes, quartered lengthwise

Preparation

  1. Heat the canola oil in a wok or large non–stick frying pan over high heat.
  2. Add the chicken and stir–fry for 3 minutes, then add the soy sauce, garlic and ginger and stir well.
  3. Add the broccoli to the wok, then slowly add ½ cup (125 ml)of the stock.
  4. Cover and cook for 2–3 minutes, or until the broccoli is just tender.
  5. Meanwhile, mix the cornflour into the remaining stock until it dissolves.
  6. Add the cornflour mixture and tomato to the pan and simmer for 2 minutes, or until the sauce thickens.
  7. Divide among serving bowls and serve immediately.

Serves 4
Preparation: 10 minutes
Cooking: 10 minutes



Source:

Low Fat No Fat Asian Cooking

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