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.

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

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!

Recipe from:
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