Orange-teriyaki broccoli toss

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PREP TIME

10 min

Makes

5 cups (1.25 L) sauce, enough to coat 1/2 lb (250 g) pasta

* PLUS Cooking time: 10 minutes

Ingredients

  • 250 g skinless, boneless chicken breast , or extra-firm tofu, sliced into 1/2-in. strips
  • 4 tbsp teriyaki sauce
  • 1 medium onion
  • 1 cup chicken or vegetable broth
  • 2 tbsp frozen orange juice concentrate
  • 1 garlic clove , minced
  • 1/2 tsp salt
  • 2 tsp cornstarch
  • 1 tbsp vegetable oil
  • 4 cups small broccoli florets , about 1 large bunch
  • 1 small red bell pepper , diced
  • 2 tsp sesame oil
  • 4 green onions , thinly sliced
  • 1 to 2 tsp hot chili-garlic sauce

Instructions

  • Place chicken or tofu in a bowl. You should have about 2 cups (500 mL). Stir in 2 tablespoons (30 mL) teriyaki sauce until coated. Slice onion in half, then into thin semicircles. In another bowl, stir broth with orange juice concentrate, remaining teriyaki, garlic, salt and cornstarch until dissolved. Heat vegetable oil in a large deep frying pan set over medium-high heat. Remove chicken or tofu from marinade. Place in pan, along with onion. Stir-fry just until it begins to turn golden, about 5 minutes. Stir in broccoli and orange juice mixture, then stir for 2 minutes. Add pepper and continue to stir until sauce is thickened and broccoli is tender, from 2 to 4 more minutes. Stir in sesame oil and green onions.
  • For extra heat, add chili-garlic sauce. Serve over hot Oriental noodles, macaroni or spaghetti.

Nutrition (per serving)

  • Calories
  • 307,
  • Protein
  • 28.1 g,
  • Carbohydrates
  • 24 g,
  • Fat
  • 11.5 g,
  • Fibre
  • 3.7 g,
  • Sodium
  • 1859 mg.

Although available all year long, broccoli is at its best during the fall.