Chicken with Broccoli and Water Chestnuts

I was lucky to find fresh water chestnuts at the Chinese store today.  While watching a cooking show recently,  I learned that if you are using water chestnuts in your dish, buying fresh is the best way to go.

Water Chestnuts are rich in carbohydrates (about 90 percent by dry weight), especially starch (about 60 percent by dry weight), and are also a good source of dietary fiberriboflavinvitamin B6potassiumcopper, and manganese. magnesium, calcium and phosphorus.  It is also a good source of Omega-3 and Omega-6 fatty acids.

Boiled water chestnuts have a firm and slightly crunchy texture, with a flavor that is very mild, slightly nutty in taste, so it is easily overpowered by any seasonings or sauces the water chestnut with which is served or cooked. Water chestnuts are often combined with bamboo shootscilantrogingersesame oil, and snow peas. They are often used in pasta or rice dishes.  

Ingredients

3 pieces boneless chicken breasts

salt and pepper to taste

1 tbsp chinese rice wine or sherry wine

1 tbsp canola oil

1 medium onion, sliced

1 clove garlic, minced

1 1/2 tbsp oyster sauce

1 tsp soy sauce

2 crowns broccoli, cut into florets

1 cup sliced waterchestnuts

1 tsp sesame oil

pinch of chili flakes

Directions

Slice chicken into strips.  In a medium bowl, mix chicken, salt and pepper and rice wine.  Marinate for at least 15 minutes.

Heat oil in pan and saute onion.  Cook for 1 minute.  Add garlic and cook for 30 seconds. Make sure that you don’t burn the garlic.

Add the marinated chicken and stir fry for 3-4 minutes or until chicken is not longer pink.

Toss in the vegetables and cook for another 3-4 minutes.

Drizzle with sesame oil and sprinkle with chili flakes.

Serve over rice or vermicelli noodles.

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2716/2

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