Ginger Chicken with Broccoli

13 35 249
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Ginger Chicken with Broccoli
Health Rating

Ingredients


1/4 tsp Black pepper
5 cup Broccoli florets
2 tbsp unpacked Brown sugar
454 gm Chicken breast, boneless, skinless (cut into 1-inch pieces)
1/2 cup Chicken broth (stock), low sodium
1 1/2 tbsp Coconut oil
1 1/2 tbsp Cornstarch
1 1/2 tbsp minced Ginger root
1/2 tsp Red pepper flakes
1/2 tsp Sesame oil
1/4 cup Soy sauce, low sodium
1/4 cup Water
1 small Yellow onion (sliced, optional)

Instructions


1. In a medium mixing bowl combine the chicken broth, water, soy sauce, brown sugar, grated ginger, red pepper flakes, black pepper, sesame oil, and cornstarch. Whisk until the cornstarch dissolves. Set aside.

2. In a large sauté pan, heat 1 tablespoon of coconut oil over medium high heat. When the oil is hot, add the chicken and cook for 5-7 minutes or until the chicken starts to brown. Remove chicken to a bowl and set aside.

3. Add the remaining ½ tablespoon of coconut oil to the pan, sauté the broccoli and onion together until the broccoli turns bright green, about 3-4 minutes.

4. Add the sauce prepared in step 1 to the pan. Toss to coat, when the sauce starts to thicken (1-2 minutes), add the chicken back into the pan and just toss to coat everything.

4. Serve warm with brown rice or quinoa.

Nutrition Facts

Per Portion

Calories 249
Calories from fat 72
Calories from saturated fat 46
Total Fat 8.0 g
Saturated Fat 5.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.1 g
Cholesterol 65 mg
Sodium 689 mg
Potassium 677 mg
Total Carbohydrate 15.0 g
Dietary Fiber 0.5 g
Sugars 5.3 g
Protein 29.2 g

Dietary servings

Per Portion


Grain 0.2
Meat 1.3
Vegetables 1.4

Energy sources


Pygal24%440.3049068385171131.2553475874425129%437.6032993959861261.1960905091561447%292.66266246105613186.4998840238153524%29%47%CarbohydratesFatProtein

Notes:

Broccoli

is a cruciferous vegetable and very high in fiber!

Chicken

is high in lean protein and is great for muscle repair and maintenance 

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