Chicken Broccoli & Mushroom Stir Fry

12 30 244
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 6
Chicken Broccoli & Mushroom Stir Fry
Health Rating

Ingredients


454 gm Chicken breast, boneless, skinless (cut into 3/4-inch pieces)
1/4 cup All-purpose white flour
1 cup Chicken broth (stock)
1/4 cup Honey
1/4 cup Soy sauce
1 tbsp minced Ginger root
2 clove(s) Garlic (grated)
2 tsp Sesame oil (optional)
2 tbsp Extra virgin olive oil (divided)
6 cup Broccoli florets
1 small Yellow onion (sliced)
1 1/2 container (8 oz) Button mushrooms (sliced)

Instructions


1. Trim chicken breast of any excess fat and pat dry with paper towels.

2. In a medium bowl, toss chicken breast with ¼ cup flour until evenly coated. Remove chicken to a plate (leave remaining flour in the bowl - it will be used for the sauce).

3.To make the sauce:

  • In the bowl with remaining flour, add 1 cup chicken stock, ¼ cup honey, ¼ cup soy sauce, ½ Tbsp minced ginger, 2 cloves grated garlic and 2 tsp sesame oil (if using) and stir until smooth.
  • Set aside.


4. Heat a wok or large heavy-bottomed skillet on medium high heat and add 1 Tbsp olive oil. Once oil is hot, add chicken pieces and spread out evenly. Let chicken sit for a minute before stirring, then stir fry 5 minutes or until browned. Remove chicken from the pan and set aside.

5. Add another 1 Tbsp of oil to the same pan. Once oil is hot, add small broccoli florets, onions and sliced mushrooms to the pan and stir-fry 4 minutes, or until mushrooms are softened and broccoli is crisp-tender.

6. Stir the sauce again then pour it on the hot vegetables. Bring to a boil over medium heat, stirring constantly. Simmer 2 minutes or until sauce is thickened.

7. Toss in chicken and cook another 30 seconds or until heated through. Season to taste with salt if needed.

Serve and enjoy!

Notes:

Chicken

is a great source of lean protein which aids in muscle growth and repair!

Broccoli

is a cruciferous vegetable and is especially rich in fiber and vitamin C!


Nutrition Facts

Per Portion

Calories 244
Calories from fat 70
Calories from saturated fat 10.9
Total Fat 7.8 g
Saturated Fat 1.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 4.3 g
Cholesterol 43 mg
Sodium 831 mg
Potassium 577 mg
Total Carbohydrate 22.2 g
Dietary Fiber 0.7 g
Sugars 12.6 g
Protein 21.3 g

Dietary servings

Per Portion


Grain 0.3
Meat 0.8
Vegetables 1.5

Energy sources


Pygal36%459.8216551250427158.5505024300917729%376.0437507651064282.660769971472435%301.90285525030924154.9887705519332736%29%35%CarbohydratesFatProtein
Recipe from:
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