Chicken with Garlic Sauce
Chicken is a good source of protein and can be part of a healthy diet. However, the way that the chicken is prepared and served can affect its nutritional value.For example, chicken that is fried or breaded and served with high-fat sauces or sides may be high in calories and unhealthy fats. On the other hand, grilled or baked chicken with no added fat can be a healthy option
Ingredients
Chicken
- 1 1/2 cup vegetable oil
- 2 tablespoon garlic (minced)
- 2 tablespoon ginger (minced - or use ½ teaspoon ginger powder)
- 1/2 cup carrot (washed and sliced)
- 1/2 cup celery (washed and sliced)
- 2 cup broccoli florets
- 1 1/2 cups mushrooms (about 4 ounces, washed and sliced)
- 1 lb chicken breast (sliced into thin strips)
Garlic Sauce
- 1/3 cups chicken broth
- 2 tablespoon soy sauce
- 1 tablespoon dry sherry (or sake)
- 1/2 tablespoon rice vinegar
- 2 tablespoon sesame oil
- 1 teaspoon chili paste (Sambal Oelek brand)
- 1 tablespoon cornstarch
- 2 tablespoon water (cold, to make slurry)
- 1/4 cup heavy cream (or a low-fat or fat-free dairy alternative)
- 2 tablespoon chopped fresh parsley (optional)
Instructions
Chicken
- Heat the olive oil in a large skillet over medium heat. Season the chicken with salt and pepper and place it in the skillet. Cook until the chicken is no longer pink in the center and the juices run clear, about 5-7 minutes per side. Remove the chicken from the skillet and set it aside.
- In the same skillet, add the garlic and cook until fragrant, about 30 seconds.
- Add the chicken broth, heavy cream, and butter to the skillet and bring the mixture to a boil. Reduce the heat to low and simmer for 2-3 minutes or until the sauce has thickened.
- Return the chicken to the skillet and spoon the sauce over the top. Sprinkle with parsley and serve.
Garlic Sauce
- In a small saucepan, melt the butter over medium heat.
- Add the minced garlic and cook until fragrant, about 30 seconds.
- Add the chicken broth and bring the mixture to a boil.
- Reduce the heat to low and stir in the heavy cream. Simmer for 2-3 minutes or until the sauce has thickened.
- Stir in the chopped parsley, if using.
Notes
You can serve the garlic sauce over cooked chicken breasts or thighs, or use it as a marinade for grilling or baking.
You can also use the sauce as a base and add other ingredients, such as diced tomatoes, bell peppers, or onions, for added flavor and nutrition.
