Chicken and Broccoli Stir Fry

Try this delicious and healthy chicken and broccoli recipe. Kids (and even adults) in your household may just change their mind and start liking broccoli!

12 asparagus spears, cut into 1-inch pieces
1 cup frozen green peas
2 oz. snow peas, trimmed and cut diagonally in half
2 medium-sized carrots, peeled and cut into 2-inch long thin strips
2 tomatoes, diced into small pieces
4 tbsp olive oil
1 onion, finely sliced
4 cups uncooked Israeli couscous
2 cups vegetable stock (or canned vegetable broth)
1 tbsp lemon juice
soy sauce, salt and pepper to taste.

In a wok or large pan, heat a tablespoon olive oil. Add chicken strips and stir fry for about 5 minutes. Remove chicken strips from pan and set aside.

In the same wok or pan, heat a tablespoon of olive oil. Add grated root ginger and garlic. Cook on low heat for about 1 minute. Add broccoli, sliced onions and mushrooms. Cook for about 5 minutes. Add chicken strips and bean sprouts and stir. Add soy sauce, oyster sauce, chicken stock and lemon juice. Stir and cook for about 2 minutes. Toss and serve on a plate sprinkled with crushed cashew nuts.

Broccoli Factoids:

• Broccoli has been cultivated and consumed for over two thousand years. In fact, Pliny the Elder, the Roman writer of natural history who lived during the 1st century, described a vegetable that fit the broccoli’s in his writings.
• It is said to have been first grown in Calabria, a province in Italy. Broccoli has only been grown in the United States for two centuries. New York is the place of the first commercially grown broccoli, and it wasn’t until 1925 that broccoli became extremely popular in the US.
• Broccoli is one healthy vegetable. In fact, it has been found to contain nutrients that help prevent and fight cancer. It’s a rich source of vitamins A and C, folacin, fiber, potassium and iron, not to mention phytochemicals such as beta carotene, isothiocyanates and indoles.
• Broccoli is best cooked by either steaming it, cooking it in the microwave or stir-frying it in a little vegetable broth or water. This way, very minimal amount of nutrients would be lost. Boiling broccoli in water isn’t recommended since the vitamins and minerals in the vegetable are going to end up in the water.

Popularity: 1% [?]