Chicken and Broccoli


 Cuisine: Chinese  Type: Entree  AKA: Ji Lan Ji

Chicken and Broccoli | Ji Lan Ji : Entree in Chinese cuisine - Recipe, Calorie Info, Healthy alternatives & more on EatM3
 Representative image. Recipe yield may differ

 Amounts


 Ingredient
 Amount (g)
Chicken
1 pound (454)
Broccoli
2 cups (480)
Soy Sauce
2 tablespoons (30)
Oyster Sauce
2 tablespoons (30)
Garlic
2 cloves (6)
Ginger
1 tablespoon (6)
Sesame Oil
1 teaspoon (5)
Cornstarch
1 tablespoon (8)
Water
1 cup (240)
Vegetable Oil
2 tablespoons (28)
Salt
1 teaspoon (6)
Sugar
1 teaspoon (4)
 Totals
46 oz (1,297 g)

 Calories 


 Ingredient
 Calories (kcal)
Chicken
250
Broccoli
55
Soy Sauce
10
Oyster Sauce
20
Garlic
5
Ginger
5
Cornstarch
30
Vegetable Oil
120
Salt
0
Sugar
15
Water
0
 Totals
510 kcal

 Steps 


Step 1: Marinate the chicken
- Cut boneless chicken into bite-sized pieces.
- In a bowl, combine soy sauce, rice wine, cornstarch, and a pinch of salt.
- Add the chicken pieces to the marinade and mix well.
- Let the chicken marinate for at least 15 minutes.

Step 2: Prepare the broccoli
- Cut the broccoli into small florets.
- Blanch the broccoli in boiling water for about 2 minutes until it turns bright green.
- Drain the broccoli and rinse under cold water to stop the cooking process.
- Set aside.

Step 3: Make the sauce
- In a small bowl, mix together soy sauce, oyster sauce, hoisin sauce, rice vinegar, sugar, and sesame oil.
- Stir until well combined. Set aside.

Step 4: Stir-fry the chicken and broccoli
- Heat a wok or a large skillet over high heat.
- Add vegetable oil and swirl to coat the wok/skillet.
- Add the marinated chicken and stir-fry for about 3-4 minutes until cooked through and lightly browned.
- Remove the chicken from the wok and set aside.

Step 5: Cook the broccoli
- In the same wok/skillet, add a little more oil if needed.
- Add minced garlic and ginger and stir-fry for about 30 seconds until fragrant.
- Add the blanched broccoli to the wok/skillet and stir-fry for 2-3 minutes until tender-crisp.

Step 6: Combine chicken, broccoli, and sauce
- Return the cooked chicken to the wok/skillet with the broccoli.
- Pour the prepared sauce over the chicken and broccoli.
- Stir-fry for another 1-2 minutes until the sauce coats the chicken and broccoli evenly.

Step 7: Serve
- Transfer the chicken and broccoli to a serving dish.
- Garnish with chopped green onions or sesame seeds if desired.
- Serve hot with steamed rice or noodles.

Note: Adjust the seasoning and sauce quantities according to your taste preferences. Enjoy your homemade Chicken and Broccoli in Chinese cuisine!

 Substitutions 


Substitutions/Alterations for Chicken and Broccoli in Chinese Cuisine:

1. Chicken breast: Substitute with boneless, skinless chicken thighs or tofu. Adjust cooking time accordingly as chicken thighs may require a slightly longer cooking time than chicken breast.

2. Broccoli: Substitute with cauliflower florets or Chinese broccoli (gai lan). Adjust cooking time if using Chinese broccoli as it may require a shorter cooking time than regular broccoli.

3. Soy sauce: Substitute with tamari sauce or liquid aminos for a gluten-free option. Use the same quantity as stated in the original recipe.

4. Oyster sauce: Substitute with hoisin sauce or vegetarian oyster sauce for a vegetarian/vegan option. Adjust the quantity according to taste as these sauces may have slightly different flavors.

5. Garlic: Substitute with garlic powder or granulated garlic. Use approximately 1/4 to 1/2 teaspoon of garlic powder for each clove of garlic.

6. Ginger: Substitute with ground ginger or ginger paste. Use approximately 1/4 to 1/2 teaspoon of ground ginger for each tablespoon of fresh ginger.

7. Chicken broth: Substitute with vegetable broth or water. Adjust the seasoning with additional salt or soy sauce if needed.

8. Cornstarch: Substitute with arrowroot powder or potato starch in the same quantity as cornstarch. Keep in mind that arrowroot powder may require slightly less cooking time to thicken the sauce.

9. Sesame oil: Substitute with vegetable oil or olive oil. Add a few drops of toasted sesame oil for a hint of sesame flavor if desired.

10. Rice wine: Substitute with dry sherry or white wine. Use the same quantity as stated in the original recipe.

Note: The quantities required for each substitute ingredient will depend on your personal taste preferences and the original recipe. Adjustments in cooking time may be necessary for certain substitutions, so keep an eye on the cooking process and make necessary modifications as needed.

 Pairings 


- Steamed white rice
- Fried rice
- Chow mein or lo mein noodles
- Egg rolls or spring rolls
- Hot and sour soup
- Wonton soup
- Sweet and sour chicken
- General Tso's chicken
- Mongolian beef
- Kung Pao shrimp
- Mapo tofu
- Szechuan-style green beans
- Crab rangoon
- Vegetable stir-fry
- Dim sum platter
- Chinese tea or jasmine tea

 Upgrades 


1. Improve presentation:
- Garnish with thinly sliced green onions or sesame seeds for a pop of color and added texture.
- Serve the dish in a hollowed-out pineapple or bell pepper for an eye-catching presentation.
- Use a ring mold to shape the chicken and broccoli into a neat stack before plating.

2. Improve texture/flavor profile:
- Marinate the chicken in a mixture of soy sauce, ginger, and garlic to enhance its flavor.
- Add a splash of oyster sauce or hoisin sauce to the dish for a rich and savory taste.
- Stir-fry the broccoli briefly to retain its crispness and vibrant green color.

3. Elevate with luxurious/premium ingredients:
- Substitute regular chicken with tender and succulent chicken breast or boneless chicken thighs.
- Include premium ingredients like shiitake mushrooms or baby corn for added depth and variety.
- Upgrade the sauce by incorporating truffle oil or black truffle shavings for a luxurious touch.

 Diet Restrictions 


- Use skinless chicken breast instead of dark meat or chicken with skin to reduce fat and calories.
- Use low-sodium soy sauce or tamari instead of regular soy sauce to lower sodium content.
- Use olive oil or coconut oil instead of vegetable oil for a healthier fat option.
- Steam or stir-fry the broccoli instead of deep-frying to retain more nutrients and reduce oil absorption.
- Reduce the amount of oil used in the recipe by using a non-stick pan or cooking spray.
- Use whole grain or brown rice instead of white rice for added fiber and nutrients.
- Add other vegetables like bell peppers, carrots, or snap peas to increase the nutritional value and variety.
- For individuals with gluten intolerance, use gluten-free soy sauce or tamari.
- For individuals with lactose intolerance, avoid adding any dairy-based sauces or ingredients.
- For individuals with allergies or sensitivities to specific ingredients, omit or substitute accordingly (e.g., sesame oil, peanuts, etc.).
- Adjust the spice level by reducing or omitting chili peppers or using milder alternatives like paprika or black pepper.
- For individuals on a low-carb or ketogenic diet, reduce or omit the rice and increase the proportion of chicken and vegetables.

 Healthy Choices 


- Use skinless chicken breast instead of dark meat or skin-on chicken to reduce saturated fat content.
- Opt for a cooking method like stir-frying or steaming instead of deep-frying to minimize added oil.
- Increase the amount of broccoli to boost the fiber and nutrient content of the dish.
- Add other colorful vegetables like bell peppers, carrots, or snow peas for added vitamins and minerals.
- Use low-sodium soy sauce or tamari to reduce sodium intake.
- Minimize the use of added sugars or sweeteners in the sauce by using natural alternatives like honey or maple syrup sparingly.
- Consider using whole grain rice or noodles instead of refined versions for added fiber and nutrients.
- Limit the use of MSG or other artificial flavor enhancers, and instead rely on fresh herbs and spices for flavor.
- Be mindful of portion sizes to avoid excessive calorie intake.
- Serve with a side of fresh fruit or a salad to increase the overall nutrient density of the meal.

 Shortcuts 


1. Use boneless, skinless chicken thighs instead of whole chicken for quicker cooking and easier preparation.
2. Pre-cut broccoli florets or use frozen broccoli to save time on chopping.
3. Opt for store-bought or pre-made Chinese sauce to save time on making the sauce from scratch.
4. Cook the chicken and broccoli together in a stir-fry to save time on separate cooking processes.
5. Substitute oyster sauce with soy sauce mixed with a small amount of sugar and cornstarch for a cheaper alternative.
6. Use a non-stick pan or wok to reduce the need for excessive oil, saving both time and cost.
7. Consider using leftover cooked chicken or rotisserie chicken for a quicker meal preparation.
8. Serve the dish over steamed rice or noodles to stretch the portion and make the meal more filling without adding extra cost.
9. Incorporate other affordable vegetables like carrots or bell peppers to bulk up the dish without compromising taste.
10. Plan ahead and marinate the chicken in advance to enhance the flavor, allowing for a shorter cooking time.