Chicken and Broccoli Stir-Fry with Cashews
There’s something about a chicken and broccoli stir-fry that screams “Chinese take-out! “ But given that this is a healthier and tastier recipe than your standard MSG-fest, let’s call it “Chinese take-in.” The slightly higher fat content in dark meat makes for a flavorful, moist dish, so people with throat or mouth issues may find it a lot easier to chew and swallow. (That said, you can substitute an equivalent amount of breast meat if you like.) The sauce is thickened with kudzu root, a phenomenal anticancer plant, which is a lot more desirable than the cornstarch of questionable quality found in most carry-out fare. Plus, the blend of tamari, lime juice, ginger, and maple syrup in the sauce is so delicious that you’ll be able to take that Chinese restaurant off the speed dial.
Recipe information
Yield
serves 6
Ingredients
Preparation
Step 1
Stir the lime juice and salt together. Add the chicken to the blend and marinate for 20 minutes in the refrigerator.
Step 2
Whisk the kudzu with the 1/4 cup cold water until completely dissolved, making a slurry.
Step 3
Stir the tamari, 1/4 cup water, maple syrup, lime juice, vinegar, 2 teaspoons of the garlic, 2 teaspoons of the ginger, and the cayenne together in a small saucepan over medium-high heat and bring to a boil. Lower the heat and simmer, uncovered, until the sauce begins to thicken and is reduced in volume by one-third, about 4 minutes. Stir in the slurry while whisking continuously, then stir in the toasted sesame oil and remove from the heat.
Step 4
Meanwhile, cut the broccoli florets into bite-size pieces. Trim and peel the stems and cut them into bite-size pieces as well, keeping them separate from the florets.
Step 5
Heat a wok or large, heavy sauté pan over high heat for 2 minutes. Add the light sesame oil and swirl to coat the pan. Add the remaining 1 teaspoon each of the garlic and ginger and stir-fry for 1 to 2 minutes, until aromatic. Stir in the chicken and toss or stir constantly for 2 minutes. Add the broccoli stalks and stir-fry until bright green, then add the broccoli florets and continue stir-frying until bright and vibrant, about 2 minutes. Pour in the sauce and stir-fry for another 30 seconds, tossing constantly.
Step 6
Serve immediately, garnished with the cashews.
rebecca’s notes
Step 7
For a vegetarian version, use tofu or tempeh in place of the chicken.
storage
Step 8
Store in an airtight container in the refrigerator for 4 days.
nutrition information
Step 9
(per serving)
Step 10
Calories: 250
Step 11
Total Fat: 12.8g (2.3g saturated, 6g monounsaturated)
Step 12
Carbohydrates: 24g
Step 13
Protein: 13g
Step 14
Fiber: 1g
Step 15
Sodium: 415mg
