Chinese food is always a popular choice, but it is often synonymous with eating unhealthily, and you may finish your meal feeling really guilty that you've had your calorie intake for the week in one sitting. I'm stepping in to debunk this belief and to relive you of your guilt. Yes, if you are having a Chinese feast from your local takeaway it is highly likely that it's full of crap, and it's safe to say, the people preparing your meal may not have your best interests at the forefront of their mind. I still think you should eat there and get your fill of guilty pleasures. But there are those days that you feel like a stir fry but don't want the emotional baggage that comes with it, and actually finish your meal feeling good about yourself. On those days, this chicken and broccoli stir fry is for you my friend. Its full of fresh veggies and chicken breast, and it will take you half an hour tops to make - 20 mins for some fast cooks out there. It's my go to dish for feeling better, especially after a heavy weekend or a few days of eating out. I can't tell you the specific calories it contains as i'm not quite clever enough to do that yet, but I can guarantee, it will be a hell of a lot less than anything you will get outside.
Ingredients to serve 2-3 people:
350g grams of chicken breast (I like to use the mini fillets)
1 medium sized onion
1 broccoli crown
2 cloves of garlic
2 tablespoons oyster sauce
2 tablespoons vegetable oil
Marinade
1/2 teaspoon white pepper
1 teaspoon dark soy sauce
3 teaspoons light soy sauce
1 teaspoon sesame oil
3/4 tablespoon cornflour
Dice your chicken into 1 inch size pieces, place into a bowl, and add the ingredients for the marinade. Mix all ingredients together and set aside. Chop your onion into squares by peeling, chopping it in half down the middle, then half again long ways, then 3 times times so you get square like shapes. Set this aside. Now cut your broccoli into florets, and halve them. Wash well. Peel and mince the garlic.
Heat a wok over high heat with 1 tablespoon of vegetable oil. When the oil is simmering, add the onions and cook until softened - about 2 mins, then add in the broccoli. Cook for a further 3 mins. Remove the broccoli and onions from the wok into a bowl and set aside.
Heat the wok over high heat again, and add 1 tablespoon of oil. When the oil is hot, add the minced garlic and chicken, and stir. You can turn the heat down a bit if the wok is too hot. Let this cook for about 5 minutes or until browned. Now add in your broccoli and onions, and mix together. Make sure the heat is back on high for this. Add your 2 tablespoons of oyster sauce to the wok. Keep stirring to evenly coat all the ingredients. Now add 1/4 cup of water, and mix - you should notice the sauce getting thicker as its reacting to the cornflour in the marinade. Give this a minute to cook.
Switch off the heat, and serve up! My favourite way to serve this is with white jasmine rice, but it would be equally over some noodles.
There are many variations and substitutes you can make with this recipe, and you can make it even healthier by steaming the broccoli instead of stir frying. See the photos below where I've added in a red pepper. You could also add in carrots, mushrooms, courgettes,or even pak choi.
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