Healthy Bourbon Chicken with Broccoli
Ingredients:
– 1 lb lean chicken breast, diced (lean protein)
– 2 cups fresh broccoli florets (nutrient-dense vegetables)
– 2 tbsp heart-healthy olive oil
– 1/4 cup low-sodium soy sauce (reduce sodium intake)
– 1/4 cup apple juice (natural bourbon substitute, rich in antioxidants)
– 1/4 cup brown sugar (in moderation)
– 2 tbsp no-sugar-added ketchup
– 1 tbsp apple cider vinegar (supports digestion)
– 2 cloves garlic, minced (immune-boosting)
– 1 tsp ground ginger (anti-inflammatory properties)
– 1 tbsp cornstarch (optional, for thickening)
– Green onions for garnish (vitamin-packed garnish)
Instructions:
1. Cook the Broccoli: Heat 1 tbsp of olive oil in a pan over medium heat. Add the broccoli florets and cook until they are tender but still crisp, preserving their nutrients. Remove and set aside.
2. Cook the Chicken: In the same pan, add the remaining 1 tbsp of olive oil. Add the diced lean chicken breast and cook until browned and fully cooked through, about 5-7 minutes. Chicken breast is an excellent source of lean protein, essential for muscle repair.
3. Prepare the Sauce: In a bowl, combine the low-sodium soy sauce, apple juice, brown sugar, ketchup, apple cider vinegar, minced garlic, and ground ginger. These ingredients provide a flavorful balance while keeping the dish heart-friendly and rich in antioxidants.
4. Add the Sauce to the Chicken: Pour the prepared sauce into the pan with the cooked chicken. Cook over medium heat, stirring occasionally until the sauce begins to thicken. For added thickness without extra calories, dissolve 1 tbsp of cornstarch in 2 tbsp of water and stir into the sauce.
5. Combine Broccoli and Chicken: Once the sauce has thickened to your liking, add the cooked broccoli back into the pan. Toss everything to ensure the chicken and broccoli are coated with the savory sauce.
6. Garnish and Serve: Garnish with vitamin-rich chopped green onions and serve hot. For a well-rounded, health-conscious meal, pair with brown rice or quinoa to increase fiber intake.
Prep Time: 10 mins | Cooking Time: 15 mins | Total Time: 25 mins | Servings: 4
Enjoy this heart-healthy, antioxidant-packed dish!
