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Home > posts > 2013 > 07 > 20130718_202253_balsamic-broccoli-chicken.html
Balsamic Broccoli Chicken
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It came out very good. I was a bit worried that I didn't have enough sauce but I kept stirring and really let it keep cooking all mixed it. That cause more liquid to come out of broccoli and I was able to get enough liquid.
As I note in the recipe, the dressing was thicker than last time. Also, it was less sweet than the Trader Joes ones but I think I liked this more. Saves calories and lets me control the sweetness more.
I don't think I would make any changes for next time. I just need to remember that more liquid will come out as it heats in the pan all mixed.
Note: This recipe is now in the Recipe Book[@rev]
BalsamicBroccoliChicken
Mix together:
3/4 cup Fat Free Balsamic Dressing (Maple Grove Farms of Vermont)
1 1/2 Tbsp low sodium soy sauce
1 tbsp canola oil
1 tbsp dry sherry
1 tsp mustard
1/2 tsp sesame oil
Take out
Add everything back together and add
1 tsp crushed red pepper
1 tsp garlic powder
~1 tsp minced garlic
6-10 chopped up pepperoncini
Set aside. Cut up
Steam the broccoli for 4 minutes or until mostly done. Possibly in batches
Meanwhile. cut
Into strips. Coat with flour as needed. Add just enough canola oil to the pan to coat most of it and then also use pan. When hot (set to about 8/10) add the chicken. Let it cook until mostly done. Add the brococli and the sauce. Stir and let the broccoli cook more. Keep stirring as more liquid from the broccoli mixes. Reduce the heat to 4-5 and let it keep cooking down. Keep stirring until everything is well coated and most of the sauce is thick and mixed well.
Notes: As noted above, this was much thicker dressing but I liked it. It is also worth noting that there aren't any chemicals, etc in it. It's all pretty natural
Item
x
Cal
Fat
Carbs
Pro
fib
per
tot
Ff dressing
6.0
15
0.0
3.0
0.0
0.0
0.33
1.95
Flour coating
0.8
110
0.0
23.0
3.0
0.0
2.77
2.08
Canola (mixed and for pan)
2.0
120
14.0
0.0
0.0
0.0
3.60
7.20
Corn starch
1.5
30
0.0
7.0
0.0
0.0
0.76
1.14
Chicken
0.7
16.00
10.67
Total
457.50
28.00
45.75
2.25
0.00
23.04
Per Serving
2.0
228.75
14.00
22.88
1.13
0.00
11.52
Original WP Post ID: 6327
Original WP Pub Date: 2013-07-18_202253