Low Carb Chicken and Broccoli Stir Fry

13 30 217
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Low Carb Chicken and Broccoli Stir Fry
Health Highlights
This recipe for chicken and broccoli stir fry is a classic dish of chicken sauteed with fresh broccoli florets and coated in a savory sauce.

Ingredients


1 tsp Vegetable oil
2 cup Broccoli florets
1 cup Cremini (Italian) mushroom (sliced)
2 tsp minced Ginger root
1 tsp Garlic (minced)
1 tbsp Vegetable oil (for chicken)
454 gm Chicken breast, boneless, skinless (cut into 1 inch pieces)
1/4 cup Oyster sauce
1/4 cup Chicken broth (stock), low sodium
2 tsp Sesame oil
1 tsp Soy sauce
1 tsp Cornstarch
1 tbsp Water (cold)

Instructions


  1. Heat oil in a large frying pan over medium heat. Add the broccoli and mushrooms and cook for approximately 4 minutes or until vegetables are tender.
  2. Add the ginger and garlic to the pan and cook for 30 seconds more.
  3. Remove the vegetables from the pan; place them on a plate and cover.
  4. Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
  5. Season the chicken pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until golden brown and cooked through.
  6. Add the vegetables back to the pan and cook for 2 more minutes or until the vegetables are warmed through.
  7. In a bowl whisk together the oyster sauce, chicken broth, sesame oil, and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.
  8. Pour the oyster sauce mixture over the chicken and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
  9. Serve immediately, with cauliflower rice if desired.

Nutrition Facts

Per Portion

Calories 217
Calories from fat 89
Calories from saturated fat 14.2
Total Fat 9.9 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 3.0 g
Cholesterol 83 mg
Sodium 641 mg
Potassium 521 mg
Total Carbohydrate 5.5 g
Dietary Fiber 1.1 g
Sugars 0.8 g
Protein 26.8 g

Dietary servings

Per Portion


Meat 1.3
Vegetables 1.0

Energy sources


Pygal9%405.0844992920973110.9117701740322741%463.6868219309357221.3927705082254550%292.26067066594385193.631574623871769%41%50%CarbohydratesFatProtein
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