Weeknight Family Stir Fry

11 35 592
Ingredients Minutes Calories
Prep Cook Meals
10 min 25 min 1
Weeknight Family Stir Fry
Health Rating

Ingredients for 1 meal

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1 breast Chicken breast, boneless, skinless (marinaded overnight in homemade stir fry marinade)
1/4 cup Brown rice, medium-grain, dry
1/4 medium White onion
1/4 head Broccoli (chopped into small florets)
1/4 medium head Cauliflower (chopped into small florets)
1/4 cup grated Carrots (or thinly sliced into matchsticks or coins)
1/4 cup Cremini (Italian) mushroom (sliced)
1/4 medium pepper(s) Red bell pepper (sliced)
1/4 head(s) Bok choy (chopped)
1/4 can(s) (8oz) Water chestnuts, canned (drained and sliced)
1/4 medium pepper(s) Red bell pepper (sliced)

Instructions


In a small pot on high heat bring 2 cups water and rice to a boil. When bubbling, reduce to low and cover, stirring occasionally, about 15 minutes until all the water is absorbed.

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 mushrooms, onion, peppers, broccoli and cauliflower to the pan and cook, stirring occasionally until the onions are translucent, mushrooms browned and the broccoli and cauliflower are fork tender (about 3-5 minutes). Add the carrots, and red pepper and cook for another 2-3 minutes. Then add the bok choy and water chestnuts, 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 592
Calories from fat 59
Calories from saturated fat 12.2
Total Fat 6.5 g
Saturated Fat 1.4 g
Trans Fat 0
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 1.7 g
Cholesterol 132 mg
Sodium 348 mg
Potassium 2256 mg
Total Carbohydrate 68 g
Dietary Fiber 10.8 g
Sugars 12.8 g
Protein 65 g

Dietary servings

Per Portion


Grain 1.5
Meat 2.6
Meat Alternative 1.2
Vegetables 11.0

Energy sources


Pygal45%466.7849205053415182.0215535258816110%378.44489065552136282.736219059899845%293.4587134682175180.48558559831245%10%45%CarbohydratesFatProtein
Main