Beef and Broccoli stir fry in Oyster sauce was a great staple for me when I first got married. It’s a quick and simple dish to make for a weeknight dinner and packs plenty of flavour. I’m not sure why but I haven’t made this in years so I thought I would revive it for tonight’s low calorie meal. As usual I decided to tweak it further and give this an extra low calorie spin by substituting Chicken for Beef. I’ve also added some Asparagus because it’s in season and is actually lower in calories than broccoli at a measly 20 calories per 100 grams. Broccoli is about 34 calories per 100 grams.
This is a going to be a very substantial serving for only 300 calories, and is exactly what I need for dinner tonight as I’m bloody starving. The ingredients list is small, the prep and cooking times are pretty quick, and this would actually make a great prepare ahead meal for a lunch, or simply make extra and freeze it for a quick microwave meal. You can leave the Chili out if you wish, I like a bit of heat in my stir fry’s but it’s not traditional.
As an added bonus, cooked in season this is going to cost you peanuts. Keep in mind I’m talking Queenstown prices here, and I suspect our cost is about 4 times that of a US supermarket but the Broccoli was only $1 the organic Asparagus $3, the chicken Thighs about $4, add another $2 for the onion, garlic and fresh Chili and pantry items, and you are looking at about NZ$10 for two people – Hella cheap and Hella good.
On to the recipe.
Chicken, Broccoli and Asparagus Stir Fry
200 grams Skinless Chicken Thighs sliced into thin strips
200 grams Broccoli separated into Florets
150 Grams Asparagus cut in half
1 small onion cut into chunks
1 fresh red chili chopped or 1/2 tsp chili flakes
2 cloves garlic finely chopped
1 tablespoon Oyster Sauce
1 tablespoon soy sauce
1 tsp vegetable oil
1/2 cup chicken stock
1 tsp cornflour
Salt and pepper to taste
Blanch the Asparagus and Broccoli on boiling water for a minute or so. Refresh under cold water and allow to drain.
Heat the oil in a Wok to medium and add the onion, garlic and chopped chili. Gently fry for a minute or two until the onion softens. You may need to add some chicken stock if you find the mixture sticking.
Raise the heat to high and add the chicken strips, stirring until just cooked.
Add the blanched asparagus and broccoli and stir for a minute or two to heat up.
Add the Oyster and Soy sauces and stir
combine the cornflour with the chicken stock mix.well and add to the Wok.
Stir fry until the sauce thickens