Chicken Broccoli and Mushroom Stir Fry

Ingredients

• Chicken breast

  Broilers or fryers, meat only, raw

  2 full breast (both fillets) or 472g

• Wheat flour

  White, all-purpose, unenriched

  ¼ cup or 31g

• Chicken stock

  Soup, home-prepared

  1 cup or 240g

• Honey

  ¼ cup or 85g

• Soy sauce

  Made from soy (tamari)

  ¼ cup or 72g

• Ginger

  Spices, ground

  1 ⅛ tsp or 2g

• Garlic

  Raw

  2 cloves, minced or 6g

• Sesame oil

  Salad or cooking

  2 tsp or 9g

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Broccoli

  Raw

  1 ¼ lb or 567g

• Onions

  Raw

  1 medium or 110g

• Mushrooms

  White, raw

  0.002 lb or 0.8g

Directions

1. chicken breast, cut into ¾" pieces, Trim chicken breast of any excess fat and pat dry with paper towels. In a medium bowl, toss chicken breast with ¼ cup flour until evenly coated. Remove chicken to a plate (leave remaining flour in the bowl - you'll use it for the sauce)
2. To make the sauce: in the bowl with remaining flour, add 1 cup chicken stock, ¼ cup honey, ¼ cup soy sauce, ½ Tbsp grated ginger, 2 cloves grated garlic and 2 tsp sesame oil (if using) and stir until smooth. Set aside.
3. Heat a wok or large heavy-bottomed skillet on medium high heat and add 1 Tbsp olive oil. Once oil is hot, add chicken pieces and spread out evenly. Let chicken sit for a minute before stirring, then stir fry 5 minutes or until browned. Remove chicken from heat and set aside.
4. Add another 1 Tbsp of oil to the pan. Once oil is hot, add small broccoli florets, onions and sliced mushrooms to the pan and stir-fry 4 minutes, or until mushrooms are softened and broccoli is crisp-tender.
5. Stir the sauce again then pour it your hot vegetables. Bring to a boil over medium heat, stirring constantly. Simmer 2 minutes or until sauce is thickened then toss in chicken and cook another 30 seconds or until heated through. Season to taste with salt if needed and serve over hot rice.

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