Chicken and Broccoli Stir Fry
Looking for a new chicken recipe for dinner? This recipe incorporates skinless chicken for less fat, fresh ginger for its immune boosting benefits, lots of fiber in the broccoli, and vitamin C in the peppers. Gastric sleeve, gastric bypass, and lap band patients may find this recipe good for dinner as you can serve it with or without noodles or rice. Leftovers can be reheated easily for a quick lunch.
- 2 tbsp extra virgin olive oil (or peanut oil if you prefer)
- 2 cloves garlic, minced
- 1 tbsp ginger, peeled and minced
- 2 cups fresh chopped broccoli
- 1 medium red or yellow pepper, seeded and diced
- 1 pound skinless, boneless chicken, cut into bite sized pieces
- 1 ½ tbsp oyster sauce
- 1 ½ tbsp soy sauce
- ½ tsp granulated sugar, or a pinch of stevia extract
- ¼ cup chicken broth
- ½ tbsp sesame seeds
- 1 tsp sesame oil
- 1 tsp cornstarch mixed with 2 tbsp water
- Add half the olive oil to a pan over medium-high heat, when hot add chicken. Cook for 4-5 minutes or until chicken is cooked through. Set aside in a separate bowl or plate.
- Add the rest of the olive oil, garlic, and ginger to the hot pan. Cook for 1 minute.
- Add the broccoli and pepper, cook for 5 minutes, remembering to stir.
- When the vegetable have soften, return the chicken to the pan. Add the oyster sauce, soy sauce, sugar or stevia, and chicken broth. Cook for an additional 2 minutes.
- Add sesame seeds, sesame oil, and cornstarch mixed with water. Stir well. Remove from heat while the sauce thickens.
The above recipe is provided by Dr. Shillingford, a Boca Raton, Florida based board certified surgeon specializing in gastric sleeve, lap band, and gastric bypass bariatric surgeries. Gastric sleeve patients can vary the vegetables in this stir fry to accommodate their preferences. Green beans, zucchini, or snow peas could make good substitutions. Dr. Shillingford’s patients who have had bariatric surgery often ask for recipes to help add variety and health promoting foods to their post surgical diets. His patients come from all over South Florida, including Wellington, Delray Beach, Miami, Orlando, and Fort Lauderdale.