Kids love taking my university survival course – as soon as they realize that if you know how to cook, you become the most popular kid on campus, and invitations to dinner at your place become really hot tickets!

Serve this with steamed rice.

Makes 4 to 5 servings

  • 1 tbsp soy sauce
  • 2 tbsp cornstarch, divided
  • 1 lb (500 g) boneless, skinless chicken breasts
  • 2/3 cup chicken stock
  • 2 tbsp hoisin sauce
  • 1 tbsp rice wine
  • 2 tsp dark sesame oil
  • 1 tbsp vegetable oil
  • 1 tbsp finely chopped fresh ginger root
  • 3 green onions, chopped
  • 2 cloves garlic, finely chopped
  • 1 tsp hot Asian chili paste
  • 1 sweet red pepper, seeded and cut into strips
  • 1 carrot, thinly sliced
  • 1 bunch broccoli, cut into 1-inch (2.5 cm) pieces
  • 2 tbsp chopped fresh cilantro or green onions
  1. In a large bowl, combine soy sauce and 1 tbsp cornstarch.
  2. Pat chicken dry and cut into 1-inch chunks. Add chicken to soy sauce mixture and combine well.
  3. In a separate bowl, combine stock, hoisin sauce, rice wine, sesame oil and remaining 1 tablespoon cornstarch.
  4. Heat vegetable oil in a large, deep, skillet on medium-high heat. Add ginger, green onions, garlic, and hot chili paste. Cook for 30 seconds.
  5. Add chicken to skillet and cook for a couple of minutes until lightly browned. Add red pepper, carrot, broccoli and 1/4 cup water. Cover and cook for 3 to 5 minutes, or until chicken is just cooked through and broccoli is bright green.
  6. Stir reserved sauce well and add to chicken/vegetable mixture. Bring to a boil, stirring constantly. Taste and adjust seasonings if necessary. Serve sprinkled with cilantro.

Per serving:

  • Calories 278
  • Protein 32 g
  • Fat 8 g
  • Saturates 1 g
  • Cholesterol 66 mg
  • Carbohydrate 19 g
  • Fibre 4 g
  • Sodium 501 mg
  • Potassium 823 mg
  • Excellent: Vitamins A and C, B6; Niacin, Folate
  • Good: Riboflavin, Iron, Vitamin B12

– book, by Bonnie Stern, called “Heart Smart” in co-operation with the Heart and Stroke Foundation of Canada

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