Chicken and Broccoli Stir-Fry

Need a gluten free and dairy free beverage? Chicken and Broccoli Stir-Fry could be a super recipe to try. One portion of this dish contains about 33g of protein, 13g of fat, and a total of 294 calories. This recipe serves 4 and costs $1.75 per serving. If you have low sodium soy sauce, water, sesame oil, and a few other ingredients on hand, you can make it. 143 people were glad they tried this recipe. It is brought to you by Life Made Sweeter. From preparation to the plate, this recipe takes roughly 45 minutes. Overall, this recipe earns an excellent spoonacular score of 95%. If you like this recipe, take a look at these similar recipes: Chicken and Broccoli Stir-Fry, Chicken and Broccoli Stir-fry, and Broccoli Chicken Stir-Fry for Two.

Servings: 4

 

Ingredients:

3 1/2 cups fresh broccoli florets

1/2 cup very thinly sliced or grated carrots

2 teaspoons cornstarch (or arrowroot starch)

1/2 teaspoon Mirin , Chinese cooking wine or Dry Sherry (omit for paleo & keto version)

1/2 teaspoon grated or minced fresh ginger

2 cloves garlic, minced

1 teaspoon honey (or leave out for low carb)

2 teaspoons low sodium soy sauce (use GF tamari as needed)

2-3 tablespoons olive oil, for cooking

1 1/2 tablespoons oyster sauce (leave out & add fish sauce for keto)

1/8 teaspoon salt, 1/4 teaspoon black pepper

1 teasoon sesame oil

2 teaspoons sesame oil

1 1/4 lbs boneless, skinless chicken breasts, cut into 1-inch chunks

1/4 cup cold water (plus more as needed to thin out sauce)

Equipment:

bowl

frying pan

wok

whisk

Cooking instruction summary:

In a medium bowl, combine chicken with salt, black pepper and 1 teaspoon sesame oil. Set aside for at least 10 minutes. In a large skillet or wok, heat cooking oil over medium high heat. Add chicken and saute until no longer pink and cooked through, about 4-5 minutes per side. Transfer to plate and set aside. Return the pan to heat and add additional oil as needed. Stir in broccoli, carrots, garlic and ginger. Cook until tender crisp, about 3-5 minutes. While the broccoli is cooking, whisk together all the ingredients for the sauce in a small bowl. Once the vegetables are tender, add the chicken along with sauce into the pan. Allow sauce to thicken and bubble and add additional seasonings along wit water as needed to thin out the sauce. Sprinkle with sesame seeds and chopped green onions if desired. Serve hot over your favorite rice (cauliflower for paleo & keto), quinoa or noodles.

 

Step by step:


1. In a medium bowl, combine chicken with salt, black pepper and 1 teaspoon sesame oil. Set aside for at least 10 minutes.

2. In a large skillet or wok, heat cooking oil over medium high heat.

3. Add chicken and saute until no longer pink and cooked through, about 4-5 minutes per side.

4. Transfer to plate and set aside.

5. Return the pan to heat and add additional oil as needed. Stir in broccoli, carrots, garlic and ginger. Cook until tender crisp, about 3-5 minutes.

6. While the broccoli is cooking, whisk together all the ingredients for the sauce in a small bowl. Once the vegetables are tender, add the chicken along with sauce into the pan. Allow sauce to thicken and bubble and add additional seasonings along wit water as needed to thin out the sauce.

7. Sprinkle with sesame seeds and chopped green onions if desired.

8. Serve hot over your favorite rice (cauliflower for paleo & keto), quinoa or noodles.


Nutrition Information:

Quickview
293k Calories
32g Protein
13g Total Fat
10g Carbs
38% Health Score
Limit These
Calories
293k
15%

Fat
13g
20%

  Saturated Fat
2g
13%

Carbohydrates
10g
4%

  Sugar
3g
4%

Cholesterol
90mg
30%

Sodium
543mg
24%

Get Enough Of These
Protein
32g
66%

Vitamin C
74mg
90%

Vitamin K
87µg
84%

Vitamin B3
15mg
78%

Selenium
47µg
68%

Vitamin A
3211IU
64%

Vitamin B6
1mg
62%

Phosphorus
362mg
36%

Vitamin B5
2mg
25%

Potassium
843mg
24%

Vitamin B2
0.26mg
15%

Folate
60µg
15%

Magnesium
57mg
14%

Vitamin E
2mg
14%

Manganese
0.25mg
13%

Vitamin B1
0.16mg
11%

Fiber
2g
10%

Zinc
1mg
8%

Iron
1mg
7%

Calcium
55mg
6%

Copper
0.11mg
5%

Vitamin B12
0.31µg
5%

covered percent of daily need
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Related Videos:

Healthy Chicken and Broccoli Stir fry

 

One Pan Chicken and Broccoli Stir Fry | Dinner in 30 Minutes

 

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Food Trivia

Pearls melt in vinegar.

Food Joke

Twas the month after Christmas, and all through the house Nothing would fit me, not even a blouse. The cookies I'd nibbled, the eggnog I'd taste All the holiday parties had gone to my waist. When I got on the scales there arose such a number! When I walked to the store . I'd remember the marvelous meals I'd prepared; The gravies and sauces and beef nicely rared, The wine and the rum balls, the bread and the cheese And the way I'd never said, "No thank you, please." As I dressed myself in my husband's old shirt And prepared once again to do battle with dirt-- I said to myself, as I only can "You can't spend a winter disguised as a man!" So, away with the last of the sour cream dip, Get rid of the fruit cake, every cracker and chip Every last bit of food that I like must be banished 'Till all the additional ounces have vanished. I won't have a cookie, not even a lick. I'll want only to chew on a long celery stick. I won't have hot biscuits, or corn bread, or pie, I'll munch on a carrot and quietly cry. I'm hungry, I'm lonesome, and life is a bore--- But isn't that what January is for? Unable to giggle, no longer a riot. Happy New Year to all and to all a good diet!

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