Chicken and Broccoli Stir-Fry [BN]

11 35 388
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Chicken and Broccoli Stir-Fry [BN]
Health Rating
A delicious quick and easy one-pot meal. Great for leftovers too.

Ingredients


4 tbsp Olive oil
500 gm Chicken breast, with skin (cut into strips)
1 cup Chicken broth (stock), low sodium (preferably homemade)
2 tbsp Soy sauce
1 clove(s) Garlic
1 tsp minced Ginger root
1 medium pepper(s) Red bell pepper (cut into strips)
1 medium pepper(s) Yellow bell pepper (cut into strips)
1 cup pieces Button mushrooms (sliced, any variety)
1 cup Broccoli, raw (florets)
2 tbsp Pecans (chopped, optional)

Instructions


  1. In a large sauté pan, heat 2 tablespoons of the olive oil over medium-high heat. Add the chicken strips and sauté until no longer pink. Add the broth, soy sauce, garlic, and ginger. Simmer for about 20 minutes.
  2. When the chicken has almost finished cooking, sauté the peppers, mushrooms, and broccoli with 2 tablespoons olive oil in a separate pan for 4 to 5 minutes. If you like, add a tablespoon of sauce from the chicken.
  3. Combine the chicken and vegetables and remove from the heat.
  4. If using pecans, don’t add them to the stir-fry until you’re ready to eat, they’ll get soggy.

Nutrition Facts

Per Portion

Calories 388
Calories from fat 242
Calories from saturated fat 47
Total Fat 26.9 g
Saturated Fat 5.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 15.7 g
Cholesterol 91 mg
Sodium 865 mg
Potassium 630 mg
Total Carbohydrate 7.5 g
Dietary Fiber 1.8 g
Sugars 2.4 g
Protein 28.9 g

Dietary servings

Per Portion


Meat 1.4
Meat Alternative 0.1
Vegetables 1.4

Energy sources


Pygal8%401.1451227559883109.8357687545165162%436.12203646931846262.456500965707430%309.2767397669536143.055000606325968%62%30%CarbohydratesFatProtein

Notes:

This recipe contains soy sauce which is on the Grey List.

Recipe from:
Lunch
Main