Chicken Broccoli & Mushroom Stir Fry

Chicken Broccoli & Mushroom Stir Fry

Health Rating
Prep Cook Ready in Servings
15 min 15 min 30 min 6

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!

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

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!

Recipe from:
Main