60
2cloves garlic
1egg white
1tablespoon
cornstarch, divided
1tablespoon plus
1 teaspoon reduced-
sodium soy sauce,
divided
1⁄2teaspoon sesame oil
1⁄4teaspoon crushed
red pepper flakes
1⁄8teaspoon ginger
2whole boneless,
skinless chicken
breasts, sliced
(see TIPS)
3⁄4cup reduced-sodium
chicken broth
1cup fresh
mushrooms
1medium onion,
halved lengthwise
1⁄2medium head (about
8 oz.) broccoli
1medium carrot
4teaspoons
peanut oil
Hot cooked rice,
if desired
Position mini bowl and mini blade in work bowl.
With processor running, add garlic through feed
tube. Process until chopped, about 5 to 10
seconds. Add egg white, 1 teaspoon cornstarch, 1
teaspoon soy sauce, sesame oil, red pepper flakes,
and ginger. Process until mixed, about 5 to 10
seconds.
Combine chicken with egg white mixture in
medium mixing bowl. Toss to coat. Marinate 1 to 2
hours in refrigerator.
In small bowl, combine broth, remaining
1 tablespoon soy sauce, and remaining 2 teaspoons
cornstarch. Set aside.
Exchange mini bowl and mini blade for 4 mm
slicing disc. Add mushrooms and onion. Process
to slice.
Cut florets from broccoli stem. Cut florets into small
pieces. Set aside. Add broccoli stalk to work bowl.
Process to slice.
Exchange slicing disc for 4 mm shredding disc. Add
carrot. Process to shred.
In large skillet or wok over medium-high heat, heat
2 teaspoons peanut oil, until oil sizzles. Add chicken
mixture. Cook and stir for 5 to 8 minutes, until no
longer pink. Set aside.
Heat remaining 2 teaspoons oil. Add vegetables,
including broccoli florets. Cook and stir for 7 to
9 minutes, until crisp-tender. Add chicken and
broth mixture to vegetables. Cook and stir until
thickened. Serve over hot cooked rice, if desired.
Yield: 6 cups (6 1-cup servings).
Per serving: About 163 cal, 20 g pro, 7 g car,
6 g fat, 44 mg chol, 387 mg sod.
Chicken and Broccoli Stir-Fry