Chicken and Broccoli Stir Fry
“I do not like broccoli. And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m President of the United States and I’m not going to eat any more broccoli.”
George H. W. Bush
Well, fortunately our 43rd president has never woken up with a golf ball sized tumor in his colon and I hope he never does. So, Mr. President, in order to improve your odds, I suggest that you do eat your broccoli because a healthy diet can help prevent cancer and if there is one food that should be at the top of the list, its broccoli.
Quick health lesson Mr. President. Broccoli is full of nutrients, including vitamin A and C. It’s high in fiber and calcium but the big benefits come from the chemicals broccoli contains and the two we should care about most are sulforaphane (increases the activity of enzymes that neutralize cancer-causing agents) and indole-3-carbinol (slows the growth of breast cancer cells).
I could write pages and pages of the health benefits of broccoli. I wont bore you…just know that its one of the healthiest vegetables you can eat and guess what (sorry Mr. President) it’s delicious. Here’s a quick, healthy and delicious recipe that I make about once a week…chicken and broccoli stir-fry. The versions are endless. Feel free to post your own. Here’s mine…
Chicken and Broccoli Stir Fry
Ingredients
- 3 to 4 skinless chicken breasts, chopped into cubes
- 1 bunch broccoli, chopped into bite sized pieces
- 1 small yellow onion, sliced up
- 1 package of snow peas
- 3 garlic cloves, finely chopped
- 1 inch cube of peeled ginger, either finely chopped or grated with a zester
- soy sauce, 3 tablespoons
- sesame oil, 1 teaspoon
- vegetable oil, 1 ½ tablespoons
- some chili heat, either a chopped up thai chili or a squirt of sriracha
- water or chicken stock, 1/3 cup
Directions
Pre-heat oven to 400F (220C). Mix 1 tablespoon of soy with sesame oil and garlic. Spread over broccoli. Roast in oven until florets start to brown, about 10 minutes. Set aside.
Mix remaining soy with ginger and chicken. Heat wok over high heat. Add vegetable oil. Add the chicken and stir-fry until the chicken loses its raw color and gets a little brown, 3 to 4 minutes. Add snow peas, onion, broccoli, chili and water. Cook for 2 to 3 more minutes.
Serve with brown rice.
Stay Hungry and stick a fork in it, Cancer!
JS