25 November 2011

Chicken & Broccoli Stir-Fry


When I have an Italian food overload, I crave for Asian food.  I can only count with my fingers what Asian food are palatable for my kids and husband.  This one is one of them.  Believe it or not, true to his strange tastes, my son is one of the very few kids I know who loves broccoli (and cauliflower and broccoli rabe). I only succumbed to these green florets when I was over 21. After all, broccoli and kids never went well together.  Fortunately, my son's choice of vegetables is far healthier than mine when I was his age.


Like any Asian food, I always accompany it with white rice.  Savory Asian flavors call for its blander taste.  I grew up eating rice three times a day.  For that I can relate to how my husband grew up with at least a plate of pasta a day.  Back in the days, a day without rice was unimaginabile just like the absence of pasta in our household now.

I used the liquid ingredients that I always keep at home.  I alway make sure that I have soy sauce, sesame oil & teppanyaki sauce in the cupboard.  If you don't have teppanyaki sauce, don't fret, just leave it out.  It gives the dish a bit of sweetness so just put a bit of sugar in its place.  

I reserve my perfumed Thai rice with the Asian dishes I prepare but if I don't have any, I use the Italian Arborio or Carnaroli.   Basmati is also perfect. 

This is a very healthy dish that's quick & easy to do.  Enjoy!



Chicken & Broccoli Stir-Fry

Ingredients:
Serves 4
  • 300 grams chicken , white meat, sliced into strips
  • 1 head broccoli, about 500 grams, florets separated
  • 2 tablespoons sesame oil
  • extra virgin olive oil
  • 6 tablespoons soy sauce
  • 6 tablespoons teppanyaki sauce
  • 1 lime, halved, juice squeezed
  • 1/4 cup water
  • salt & pepper
  • 1 clove garlic, crushed
  • 1 spring onion, chopped
  • 2 tablespoons fresh ginger, chopped finely
  • 1 big tomato, quartered or a handful of cherry tomatoes, halved
  • 1 carrot, julienned
  • 2 cups white rice
  • black sesame seeds
Directions:
  1. Marinate the chicken in a marinade of 4 tablespoons soy sauce, 4 tablespoons teppanyaki sauce, juice of half of the lime, 1 tablespoon sesame oil & pepper.  Leave for about 20 minutes at room temperature.
  2. Drain the chicken.  Keep the marinade for later use.  Sautè the chicken in a saucepan with extra virgin olive oil.  Brown them.  When they are brownish, take them away from the pan and keep them in a bowl.
  3. In the same saucepan, sautè the garlic.  When it turns golden, discard it then add the onions and ginger. 
  4. After 3 minutes, add the marinade. Toss for another 3 minutes then add the tomatoes. Toss for about 3 minutes.  
  5. Add the carrots & broccoli.  Toss for 10 minutes.
  6. Put back the chicken. Add the remaining soy sauce, teppanyaki sauce, sesame oil, juice of the other half of the lime and water.  Simmer and cover on low fire for 10 minutes or until vegetables become tender.  
  7. If the sauce dries up, add some water. 
  8. Serve with white rice sprinkled with black sesame seeds. 


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