Almond Chicken and Broccoli Stir-Fry Almonds are packed with blood pressure-friendly omega-3s, and lend flavour and crunch to this simple stir-fry.
Preparation time 10 minutes plus 1 hour marinating
Cooking time 15 minutes
Serves 6
- 75 ml (1.3 c) Basic Stir-Fry Marinade (below)
- 450 g (1 lb) boneless, skinless chicken thighs, sliced
- 30 g (2 tbsp) sliced almonds
- 15 ml (1 tbsp) canola oil, divided
- 75 ml (1 1/3 c) low-sodium chicken broth
- 450 g (1 lb) broccoli florets
- 2 small carrots, scrubbed and cut on a diagonal into ovals
- 3 cloves garlic, minced
- 10 g (2 tsp) grated fresh ginger
- 2 scallions (white and green parts), trimmed and chopped
- 10 ml (2 tsp) oyster sauce (optional)
- 5 g (1 tsp) cornstarch dissolved in 15 ml
- (1 tbsp) cold water
1. Mix up the marinade in a three-litre ziplock bag. Add the chicken slices, press out the air and seal the bag. Refrigerate for 1 hour.
2. Using tongs, remove the chicken from the marinade, set on paper towels, and dry for 15 minutes; reserve the marinade.Heat a wok or large, deep sauté pan over high heat. When hot, add the almonds and cook until lightly toasted and fragrant, about one minute, shaking the pan often.
3. Remove to a plate. Add seven millilitres (1 1/2 teaspoons) of the oil to the pan and swirl to coat. Add the chicken and stir-fry until browned, about two minutes. Remove to a plate.
4. Pour the reserved marinade and broth into the pan and boil for five minutes. Remove to a heatproof bowl. Add the remaining oil to the pan and swirl to coat. Add the broccoli, cover and cook for one minute, shaking the pan often.
5. Uncover and add the carrots, and stir-fry for one minute. Add the garlic, ginger and scallions and stir-fry for 30 seconds. Return the chicken and any juices to the pan then spread out all the ingredients to make a well in the centre of the pan.Pour the boiled marinade mixture into the centre of the pan along with the oyster sauce (if using).
6. Quickly stir in the cornstarch/water mixture and simmer until the sauce thickens, at least one minute. Stir the ingredients into the sauce until evenly coated.Scatter on the toasted almonds.
Nutritional information per serving: 190 Calories, 8 g Fat (1 g Saturated Fat), 12 g Carbs, 19 g Protein, 3 g Fibre, 63 mg Chol, 461 mg Sodium, 65 mg Calcium
Basic Stir-Fry Marinade
Preparation time 5 minutes
Makes about 75 millilitres (1/3 cup)
- 50 ml (1/4 c) low-sodium soy sauce or tamari
- 22 ml (1 1/2 tbsp) rice vinegar
- 10 ml (2 tsp) honey
- 10 ml (2 tsp) toasted sesame oil
- 2 to 5 ml (1/2 to 1 tsp) hot-pepper sauce, such as sriracha (optional)
Mix the soy sauce, rice vinegar, honey sesame oil and hot-pepper sauce until blended.
Nutritional information per 5 ml (1 tsp): 11 Cal, 1 g Fat (0 g Sat), 1 g Carbs, 0 g Protein, 0 g Fibre, 0 mg Chol, 133 mg Sodium, 1 mg Calcium
