Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  12      ounces        broccoli flowerets -- about 4 cups
     1/2  cup           chopped onion
   2      cloves        garlic -- minced
   1      small         red bell pepper -- chopped
   8      ounces        raw chicken breasts -- cubed
   2      tablespoons   soy sauce
   1 1/4  cups          defatted chicken broth -- divided use
   1 1/2  tablespoons   cornstarch
     1/8  teaspoon      ground red pepper
     1/8  teaspoon      black pepper -- optional
   2      cups          fresh bean sprouts -- rinsed
     1/4  cup           cashews

Preparation:

Blanch broccoli in boiling water 2 minutes; rinse in cold water; drain; set aside. Coat skillet with cooking spray. Over medium heat, saut=E9 onion, garlic, and bell pepper about 10 minutes. Remove from pan; set aside and keep warm. Wipe skillet with a paper towel; coat very lightly with cooking spray; add cubed chicken; saut=E9 over medium heat until golden brown, about 8= minutes. Add soy sauce, 3/4 cup chicken broth, and reserved onion mixture to pan. Arrange blanched broccoli on top. Simmer, covered, 5 minutes. Remove broccoli with slotted spoon; keep warm. Dissolve cornstarch into remaining 1/2 cup broth; add ground peppers. Stir into chicken mixture; simmer until thickened. Add bean sprouts and simmer 1 minute. With slotted spoon, remove chicken-bean sprout mixture to a warmed serving plate. Top with reserved warm broccoli; drizzle with sauce. Sprinkle with cashews. Serve over rice. per serving (without rice): 190 Kcal 5.5g fat (1.1g sat fat) 25% CFF 716mg Na