Chinese Chicken Stir-Fry with Black Bean Sauce

7

Meal Items

cooking spray

2 spray(s), (garlic-flavored)

0

uncooked boneless skinless chicken breast(s)

4 oz, (cut into strips)

0

ginger root

1 tsp, (fresh; grated)

0

uncooked broccoli

1 cup(s), (Chinese; coarsely chopped)

0

uncooked scallion(s)

1 medium, (finely chopped)

0

black bean sauce

2 Tbsp

2

reduced-calorie salad dressing

1 tsp, (sesame ginger)

1

fat free chicken broth

¼ cup(s)

0

long grain cooked brown rice

½ cup(s), (kept hot)

4

Notes

Coat a wok with cooking spray; heat over high heat. Add chicken and stir-fry for 2 minutes. Add ginger, broccoli, scallion and black bean sauce; stir-fry for 2 minutes. Off heat, spray wok with cooking spray again. Add dressing and broth to wok; bring to a boil. Reduce heat and simmer, stirring occasionally, until chicken is cooked through, about 3 minutes; serve over rice. (INGREDIENT SWAP OPTION: Substitute pepper strips, bok choy or mushrooms for all, or part of, the broccoli.)

A happier, healthier you starts here