Simple Chicken Stir Fry

Simple Chicken Stir Fry

Health Rating
Prep Cook Ready in Servings
10 min 25 min 35 min 3
Scheduled for:
Dinner on Monday
Leftovers:
Lunch on Wednesday
Dinner on Thursday

Ingredients for 3

Show Original

225 gm Chicken breast, boneless, skinless (marinaded overnight in homemade stir fry marinade)
188 gm Brown rice, medium-grain, dry
3/4 medium White onion
1 1/2 cup Broccoli, raw (chopped into small florets)
1 1/2 cup Cauliflower (chopped into small florets)
1/3 cup grated Carrots (or thinly sliced into matchsticks or coins)
1 1/2 head(s) Bok choy (chopped)

Instructions


Prepare Brown rice

Meanwhile, in a large skillet or wok over medium-high heat, add the chicken and brown until completely cooked. When cooked, transfer chicken to a clean plate, using a slotted spoon, to keep as much of the liquid in the pan as
possible.

Add the onions, broccoli and cauliflower to the pan and cook, stirring occasionally until the onions are translucent, broccoli and cauliflower are fork tender (about 3-5 minutes). Add the carrots and cook for another 2-3 minutes. Then add the bok choy , cover and cook until the boy choy is wilted (about 2 minutes). Finally, add the chicken and excess liquid back into the skillet and stir till combined.
Serve the stir fry & vegetables on a bed of brown rice and enjoy!

Nutrition Facts

Per Portion

Calories 422
Calories from fat 37
Calories from saturated fat 7.2
Total Fat 4.1 g
Saturated Fat 0.8 g
Trans Fat 0
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 1.1 g
Cholesterol 43 mg
Sodium 354 mg
Potassium 1786 mg
Total Carbohydrate 66 g
Dietary Fiber 9.0 g
Sugars 8.9 g
Protein 30 g

Dietary servings

Per Portion


Grain 2.0
Meat 0.8
Vegetables 13.3

Energy sources


Pygal62%461.1173094573914228.4670674902039%303.5238706608014238.0286432657847829%311.05641534693086140.7151528031524862%9%29%CarbohydratesFatProtein
Recipe from:
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