Honey Chicken and Broccoli Stir Fry

You’re not going to get much of a blog with this, I’m afraid! I’m struggling a good bit health-wise today- we have a rogue nor’easter on the loose down here in NC - so pretty much what you’re getting is just the recipe. I hope a chicken and broccoli stir fry is basic enough you can fill in the gaps?

HONEY CHICKEN AND BROCCOLI STIR FRY

1lb boneless skinless chicken breast

2lbs broccoli florets

Pan spray

Minced garlic, to taste

Minced ginger, to taste - I recommend Spice World, who makes a squeeze bottle of minced ginger to keep in the fridge

Sesame oil, to taste 

Sauce: 1/4C honey, 1/4C soy sauce (Tamari brand is gluten free), a dash of rice vinegar 

Trim your chicken breasts, and cut them into bite sized pieces for stir fry.

Clean your broccoli and trim into florets. Steam, covered, in a microwave safe bowl until just the ‘crisp’ side of tender-crisp. (I did three minutes, stirred, and then another two minutes.)

Get your sauce ready. I mixed all ingredients in a four-cup measure and whisked until well combined. (This might require a few seconds in the microwave to loosen up the honey before it will whisk!)

Get out your wok and coat with pan spray. Add ginger and garlic, and stir fry until fragrant. Add chicken. Stir fry, stirring and keeping a close eye on it, until just barely done.

Add broccoli. Stir broccoli and chicken together. Pour sauce over the wok. Stir until heated through and well mixed.

Finish it off with a tablespoon or two of sesame oil.

Serve over rice.

Fettuccine with Broccoli, Peas, and Ham

Known in the family as ‘fettuccine with peas and ham,’ but - calories, you know? I added the broccoli to lighten it up calorically! (Is there such a word?)

I started by steaming a little over a pound of broccoli florets, added fresh parsley and a 12 oz bag of frozen peas.

 


Item: these herb scissors were a Christmas present one year, so I can’t suggest anywhere to go looking for them, but they are the BEST, I’m telling you! Love them.

Cook your pasta according to package directions. I’m using my usual brown rice Tinkanyada: whole grain, which is hard for us celiacs, and gluten free.




When the pasta is done, return it to the pot (without the pasta insert, if you’re using a pasta pot like mine), with the vegetables, parsley, diced ham, and two 12 oz cans of evaporated skim milk. Heat on medium low until bubbly.

Add 3/4 of a cup of dried Parmesan. Toss well and serve.

FETTUCCINE WITH BROCCOLI, PEAS, AND HAM

14 oz Tinkanyada brown rice fettuccine 
1 cup broccoli florets, trimmed and steamed
12 oz bag frozen peas, thawedFresh parsley 
8 oz diced ham
2 12oz cans evaporated skim milk
3/4 cup dried Parmesan 

Cook pasta according to package directions. 

When done, return pasta to pot with steamed broccoli florets, peas, chopped fresh parsley, and diced ham. Add two cans of evaporated skim milk; heat over medium low until bubbly and thickened slightly. Stir in dried Parmesan.

Top with additional fresh parsley for serving, if desired.

Servings: 7
Calories per serving: 350