Chicken and broccoli stir-fry

Dice and slice ahead of time and you can get dinner on the table in a hurry. Add or substitute vegetables and proteins to suit your tastes. You can add a layer of flavour with scallions; substitute one bunch of thinly sliced scallions (white and light-green parts) for the onion and reduce the stir-fry time to 30 seconds when they’re added. Serve over rice.

MAKE AHEAD: The ingredients can be prepped up to 24 hours in advance. Wrap them in plastic wrap and refrigerate until you’re ready to cook.

Servings 4 or 5

Ingredients

2-3 tbs olive oil

450g chicken breast halves, boneless, skinless, cut into strips about 11/2 inches long and 1/4-inch thick

Salt

1 onion, thinly sliced (may substitute one bunch scallions)

3 medium cloves garlic, finely chopped

1-inch piece ginger root, peeled , finely chopped or grated

2 cups home-made or no-salt-added chicken broth

300g broccoli crown, cut into pieces no more than 3/4 inches at the widest point

11/2 tbs toasted sesame oil, or more to taste

3 tbs low-sodium soy sauce, or more to taste

1/4 cup cold water

2 tbs cornstarch

Heat 1 tablespoon of the olive oil in a non-stick wok or large, shallow saute pan or skillet over medium-high heat until the oil starts to shimmer. Meanwhile, season the chicken with salt to taste. When the oil is hot, add half of the chicken strips; stir-fry for 2-3 minutes, until the chicken loses its raw look.

Transfer the strips to a clean plate and repeat with the remaining chicken, adding oil as needed. Add the onion to the (empty) wok and cook for 2-3 minutes, stirring, adding oil as needed. Add the garlic and ginger and stir-fry for 1 minute.

Add the broth and broccoli; once the mixture starts to bubble, reduce the heat to medium or medium-low to maintain a low boil. Cover and cook for 5-6 minutes, until the broccoli pieces are tender. Add the sesame oil and soya sauce; stir to thoroughly combine.

Return the chicken to the pan or skillet. Combine the water with the cornstarch in a small bowl; add it to the chicken and broccoli mixture, stirring to incorporate. Increase the heat to medium-high and bring the mixture to a boil. Stir to evenly distribute the sauce, then reduce the heat to medium-low. Cover and cook for 3-4 minutes, until the chicken is cooked through. Taste, and adjust the seasoning as needed. Serve warm. NUTRITION Per serving (based on 5): 250 calories, 24g protein, 11g carbohydrates, 11g fat, 2g saturated fat, 65mg cholesterol, 550mg sodium, 2g dietary fibre, 2g sugar

— Washington Post