Hey all, we got a lot of great feedback on this hautemealz.com recipe a few weeks back, so, what the heck…we’ll let everyone get a taste!
High in vitamin C, as well as dietary fiber, broccoli evolved from a wild cabbage plant on the continent of Europe. Indications point to the vegetable’s being known 2,000 years ago.
Since the Roman Empire, broccoli has been considered a uniquely valuable food among Italians, and was first introduced to the United States by Italian immigrants, but it did not become widely known until the 1920s.
A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli consumption has also been shown to be beneficial in the prevention of heart disease.
Orange Chicken & Broccoli (1a)
4 servings Total Time: 25 min
- 4 tsp canola oil
- 2 Tbs fresh ginger, minced
- 3/4 lb skinless/boneless chicken breasts
- 4 cups broccoli florets
- 2 cup chicken broth
- ½ cup orange juice
- 1/4 cup soy sauce
- 1 orange
- 2 tsp cornstarch
- 1 Tbs water
- 1/2 cup brown rice
- 1 Tbs butter (for rice)
- Cut chicken crosswise into 1/2-inch strips. Cook brown rice according to package directions, using 1 cup chicken broth instead of water.
- In a nonstick skillet, heat the oil over medium heat. Add the chicken, cook 3 minutes. Add the ginger and cook ginger and chicken 2 more minutes, or ‘til chicken is cooked through.
- Transfer chicken to a plate and set aside.
- In the skillet, combine the broccoli and water, stirring to scrape up the browned bits from the bottom of the pan; cook, covered, until tender-crisp, 3-4 minutes. Return the chicken to the skillet; stir in 1 cup of broth, orange juice, and soy sauce.
- Dissolve the cornstarch in water, and add slowly to pan; cook, stirring frequently, until the mixture boils and thickens slightly.
- Peel and section the orange, add to skillet, heat through, and serve over rice.