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

Octopuses are eaten alive in Korea.

Food Joke

Copyright 1999 W. Bruce Cameron Every Wednesday morning for the past nine years, my wife has interrupted the usual flow of chaos by shrieking, "oh my gosh, it's trash day!" The children, all three of whom are in various stages of school preparation, react to this statement as if she has just spoken Romanian, stopping and staring at her in numb incomprehension. "Hurry!" my wife urges them. Being obedient children, they immediately proceed to hurry. However, with no specific instructions beyond that, they don't seem to be hurrying to do anything in particular--certainly, trash collection is in no way involved. They bump into each other in the hallway a lot, shouting at each other to "get out of the way!" "Gather up all the garbage!" my wife and I command. The kids respond by forming a committee to debate the fairness of this directive. After a brief discussion, they reach the consensus that everyone should be held responsible for his or her "own" junk. As corollary to this absurd principle, they initiate an anthropologic study into the contents of each receptacle. For example, since the parents cook, most of the trash under the sink is "theirs." My oldest daughter haughtily declares that she "never" throws anything away. My son, checking through the downstairs trash can to gather evidence that he's not accountable for that one, begins to feel remorse over some of the things he's discarded, and starts pulling items out. "We're running late!" my wife warns. This could be our Official Family Motto. I recently purchased a shredder for my confidential documents, only to discover I don't have any confidential documents. However, a fifteen-year-old girl's entire life is cause for secrecy, and I can hear her using the device now, grinding up correspondence from her friends in school. "We don't have time for that!" I tell her. A few minutes later, my son joins her and begins shredding what sounds like a potato. The school bus chugs by, and I pick up the phone to call the attendance line. "For absences, press 1," the recording tells me. "For late arrivals, press 2. If you're the Camerons calling because it's trash day, press 3." "We're pigs," my oldest daughter announces. I regard her warily. "We throw away too much stuff." "It would be better just to dump it all on the floor in your bedroom like you do," I agree. Despite my expectations, a single garbage can has now found its way to the curb. My son places it in the center of the driveway, so that no one will be able to drive to work. A gusty wind blows an empty milk jug out of the container and into the woods. My boy responds with the reflexes of a glacier, watching the carton bounce away. I open the door. "Hey!" I tell him. "Go get that!" He stares at me blankly. "The milk jug!" I yell. "Oh, okay, Dad!" he responds cheerfully. Having seen his bus pass by has put him in a euphoric mood. He picks up a second plastic milk container and, to my amazement, tosses it into the wind, jubilantly clapping his hands as it flies into the trees. "Why did you do that?" I shriek. "Well it seemed like a waste of time to go after just one!" he responds logically. He'll make someone a fine husband someday. All week long my children have been denying that the kitchen trash needs to be emptied, jumping up and down on the contents to compress them. As a result, when I drag the plastic container from under the sink, it weighs as much as a collapsed star. I wrestle it to the end of the driveway and the neighborhood dogs trot up to see what the Camerons will have on the breakfast buffet this morning. My daughter is right; we do throw too much stuff away. By the time we're finished, we've dragged so much junk out to the end of my driveway it resembles the inside of my garage. The shredder falls silent and the kids go to school, and what passes for peace at the Cameron house settles over the morning. Until next Wednesday.

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