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Asian Chicken and Broccoli With Chili Garlic Sauce

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.42

$2.42 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 super bowl,gluten-free,dairy-free,healthy,gluten free,dairy free Asian
spoonacular Score:92%

Spoonacular Score: 92%

 

If you want to add more gluten free and dairy free recipes to your recipe box, Asian Chicken and Broccoli With Chili Garlic Sauce might be a recipe you should try. This recipe makes 4 servings with 546 calories, 33g of protein, and 9g of fat each. For $2.42 per serving, this recipe covers 35% of your daily requirements of vitamins and minerals. 3 people were glad they tried this recipe. From preparation to the plate, this recipe takes approximately approximately 45 minutes. It can be enjoyed any time, but it is especially good for The Super Bowl. This recipe is typical of Asian cuisine. Head to the store and pick up tablespoons rice vinegar, fish sauce, water, and a few other things to make it today. It is brought to you by Foodista. With a spoonacular score of 93%, this dish is super. Try Asian Chicken and Broccoli with Chili Garlic Sauce, {Video} Crunchy Asian Fried Chicken with Garlic Chili Sauce, and Asian Broccoli Salad with Tangy Chili-Garlic Dressing for similar recipes.

Asian works really well with Riesling, Gewurztraminer, and Chenin Blanc. The best wine for Asian food depends on the cuisine and dish - of course - but these acidic whites pair with a number of traditional meals, spicy or not. One wine you could try is Purple Star Ancient Lakes Riesling. It has 5 out of 5 stars and a bottle costs about 12 dollars.

Purple Star Ancient Lakes Riesling

Aromas of apricot and white peaches carry through the sweet mid palate with flavors of dried apricot, stone fruits and honey. Balanced on the finish with natural acidity.

» Get this wine on Amazon.com

Ingredients

Servings:
1 Tbsp
1 Tbsp sesame oil
sesame oil
4 cups
4 cups broccoli florets
broccoli florets
2 cups
2 cups cooked chicken breast
cooked chicken breast
0.25 cups
0.25 cups low sodium chicken broth
low sodium chicken broth
1 Tbsp
1 Tbsp rice vinegar
rice vinegar
1 Tbsp
1 Tbsp mirin
mirin
0.5 cups
0.5 cups water
water
0.5 tsps
0.5 tsps chili garlic sauce
chili garlic sauce
1 Tbsp
1 Tbsp fish sauce
fish sauce
1 tsp
1 tsp soy sauce
soy sauce
0.5 Tbsps
0.5 Tbsps cornstarch
cornstarch
1 cup
1 cup green onion
green onion
2 cups
2 cups cooked brown rice
cooked brown rice
1 Tbsp sesame oil
1 Tbsp
sesame oil
4 cups broccoli florets
4 cups
broccoli florets
2 cups cooked chicken breast
2 cups
cooked chicken breast
0.25 cups low sodium chicken broth
0.25 cups
low sodium chicken broth
1 Tbsp rice vinegar
1 Tbsp
rice vinegar
1 Tbsp mirin
1 Tbsp
mirin
0.5 cups water
0.5 cups
water
0.5 tsps chili garlic sauce
0.5 tsps
chili garlic sauce
1 Tbsp fish sauce
1 Tbsp
fish sauce
1 tsp soy sauce
1 tsp
soy sauce
0.5 Tbsps cornstarch
0.5 Tbsps
cornstarch
1 cup green onion
1 cup
green onion
2 cups cooked brown rice
2 cups
cooked brown rice

Equipment

frying pan
frying pan
bowl
bowl
frying pan
frying pan
bowl
bowl


Instructions

Combine rice vinegar, Mirin, water, chili garlic sauce, fish sauce, soy sauce and cornstarch in a bowl. Preheat a large skillet over medium-high heat and spray with cooking spray. Add sesame oil and stir fry broccoli for 3 4 minutes until crisp-tender. Add 1/4 cup chicken broth if needed to keep from burning. Add cooked chicken and sauce. Cook another 3 4 minutes until sauce thickens and chicken is heated through. Serve with basmati rice.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.42
Ingredient
1 tablespoon sesame oil
4 cups broccoli florets
2 cups cooked chicken breast
¼ cups low sodium chicken broth
1 tablespoon rice vinegar
1 tablespoon mirin
½ teaspoons chili garlic sauce
1 tablespoon fish sauce
1 teaspoon soy sauce
½ tablespoons cornstarch
1 cup green onion
2 cups cooked brown rice
Price
$0.34
$0.80
$5.84
$0.18
$0.07
$0.13
$0.04
$0.35
$0.04
$0.02
$0.66
$1.22
$9.68

Tips

Health Tips

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • You can reduce your sodium intake by choosing lower-sodium soy sauce.

  • If you're following a gluten-free diet, be sure to find a gluten-free soy sauce!

  • get more health tips

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

  • Chicken breasts can be expensive, so you might consider buying a whole chicken and using all the parts for meals throughout the week.

  • Chicken breasts can be expensive, so you might consider buying a whole chicken and using all the parts for meals throughout the week. Depending on the recipe, you might be able to substitute the meat from more affordable (and flavorful) chicken thighs instead.

Cooking Tips

  • Fish sauce is a popular ingredient in several Asian cuisines made from salted, fermented fish. It is used to kick up the umami in a dish. If you don't have fish sauce, you can try substituting Worcestershire sauce or soy sauce.

  • Corn starch can be added directly to cold liquids, but to avoid lumps corn starch must be mixed with a cold liquid (usually water or stock) before it can be added to hot liquids like soup or gravy. This mixture of corn starch in a cold liquid is called a "slurry."

  • Corn starch, potato starch, arrowroot powder, and tapioca powder are all comparable in terms of thickening ability, so you can usually substitute them 1:1. Flour, on the other hand, is only half as effective, so if you are using flour instead of corn starch or one of the others named, you'll need to use twice as much.

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • get more cooking tips

Green Tips

  • Buying chicken breasts in bulk can save you money, but we prefer to suggest cutting back on meat consumption by experimenting with some easy vegetarian meals, and then splurging on higher-quality meat where the animals have been raised ethically and the meat does not contain antibiotics, growth hormones, etc.

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

Quickview
545 Calories
32g Protein
9g Total Fat
83g Carbs
100% Health Score
Limit These
Calories
545
27%

Fat
9g
14%

  Saturated Fat
1g
11%

Carbohydrates
83g
28%

  Sugar
3g
4%

Cholesterol
59mg
20%

Sodium
596mg
26%

Alcohol
0.43g
2%

Get Enough Of These
Protein
32g
65%

Manganese
3mg
191%

Vitamin K
144µg
138%

Vitamin C
85mg
104%

Vitamin B3
14mg
74%

Vitamin B6
1mg
55%

Phosphorus
486mg
49%

Magnesium
189mg
47%

Vitamin B1
0.52mg
35%

Selenium
22µg
32%

Vitamin B5
2mg
26%

Fiber
6g
25%

Folate
97µg
24%

Potassium
819mg
23%

Zinc
3mg
21%

Iron
3mg
20%

Copper
0.38mg
19%

Vitamin A
831IU
17%

Vitamin B2
0.26mg
15%

Calcium
106mg
11%

Vitamin E
1mg
7%

Vitamin B12
0.27µg
5%

covered percent of daily need

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