Thursday, 24 January 2013

A Res-Er-Pee

I know this is on my recipe page but it's SO good it deserves a post all of its own .... that and I now have pictures ;-)

Chicken & Broccoli*
Serves 2

4 to 6 chicken thighs

2 cups broccoli

2 cloves garlic minced
3/4 cup beef broth
1 T oyster sauce

1 tsp low sodium soy sauce

½ tsp Splenda
 (I used Stevia liquid)
½ t red pepper/chili flakes

1 T cornstarch mixed with 1 T water

Brown the chicken thighs in a bit of cooking spray in a non stick frying pan. About 5 minutes per side.

Remove and set aside.

Add the broccoli to the skillet and cook for 3 minutes, adding the garlic in the last minute.  Add the beef broth, oyster and soy sauces, sweetener of choice and the red pepper flakes.  Add the chicken back to the pan and mix in the cornstarch mixture.

Cook for another 10-15 minutes, until the chicken is fully cooked and the sauce has thickened.
I pulled the chicken form the bone before serving 

Excellent for Cruise phase :-)

*Thank you again to Al of Als Food and Fitness for this one and many others.