Low Carb Chicken and Broccoli Stir Fry

12 30 213
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Low Carb Chicken and Broccoli Stir Fry
Health Rating
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


454 gm Chicken breast, boneless, skinless (cut into 1 inch pieces)
4 tsp Vegetable oil
2 cup Broccoli florets
1 cup Cremini (Italian) mushroom (sliced)
2 tsp minced Ginger root
1 tsp Garlic (minced)
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 pinch Salt and pepper (to taste)

Instructions


  1. Heat 1 teaspoon of 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, sugar, 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.

Notes:

Vegetables

provide key vitamins and minerals required for vital health and maintenance of the body!

Chicken

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


Nutrition Facts

Per Portion

Calories 213
Calories from fat 81
Calories from saturated fat 12.6
Total Fat 9.0 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 2.8 g
Cholesterol 65 mg
Sodium 699 mg
Potassium 519 mg
Total Carbohydrate 5.8 g
Dietary Fiber 0.2 g
Sugars 0.4 g
Protein 27.3 g

Dietary servings

Per Portion


Meat 1.3
Vegetables 1.0

Energy sources


Pygal11%409.24544669098333112.2668969042931938%463.85872215015956220.841385786028151%292.3232458626803198.5845897874083311%38%51%CarbohydratesFatProtein
Recipe from:
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