Thursday, August 25, 2011

Bourbon Chicken and Broccoli


Not every recipe has to be a total revamp. I want the recipe to still taste like the original recipe intended... just slightly better for me. When I came across Mel's Bourbon Chicken, it looked delicious and fit into my meal plan perfectly. I just wanted to "health" it up slightly.

As originally posted, Mel's recipe provides:

295 calories
10.9 g fat
14.7 g carbohydrate
0.1 g fiber
35.8 g protein

Not too bad. I reduced the amount of chicken used and replaced it with 2 cups frozen broccoli. I also decreased the oil by half. The result not only effected the macronutrients but micronutrients as well! The addition of broccoli made the Vitamin C content go from 3.4% to 48% BONUS!

Bourbon Chicken and Broccoli

1 1/2 pounds boneless, skinless chicken breast
2 Tbsp olive oil
cornstarch for dusting

1 clove garlic, minced
1/4 tsp ground ginger
1/2 tsp crushed red pepper flakes
1/4 c. apple juice
1/3 cup light brown sugar
2 Tbsp ketchup
1 Tbsp cider vinegar
1/3 cup water
1/3 cup lite soy sauce
2 cups frozen broccoli florets

Cut chicken breasts into bite sized pieces. Dust lightly with cornstarch. Heat oil in wok and cook chicken in batches in batches until lightly browned on all sides. Drain on paper towels and set aside.

In a bowl, combine remaining ingredients except for broccoli. Pour into wok and bring to a boil. Add chicken bits back to the pan, reduce the heat and simmer for 10 minutes. Add broccoli florets. Simmer 2-3 more minutes or until broccoli is thoroughly heated. Serve on fried brown rice, if desired.

Makes 6 servings. Per serving:
222 calories
6.0 g fat
16.3 g carbohydrate
1.0 g fiber
28.0 g protein

1 comment:

  1. Delicious! This looks like a great healthy recipe. Thanks for sharing it!

    ReplyDelete