Weeknight Chicken Stir-Fry

13 15 303
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 4
Weeknight Chicken Stir-Fry
Health Highlights
High Protein meal with lots of vegetables!


1/2 cup Broccoli florets
2 cup Brown rice, medium-grain, cooked (divided)
454 gm Chicken breast, boneless, skinless (cut into 1-inch pieces)
1 cup Chicken broth (stock)
2 tsp Cornstarch
2 clove(s) Garlic (minced)
2 tsp minced Ginger root
2 tsp Granulated sugar
1/2 cup chopped Red bell pepper
2 tbsp Sesame seeds (optional)
3 tbsp Soy sauce
1/2 cup whole Sugar snap peas
1/2 cup chopped Yellow bell pepper


1. Spray a 12-inch nonstick skillet with cooking spray; heat over medium-high heat. Add chicken, garlic and ginger.

2. Sauté 5 to 6 minutes or until chicken is brown. Add 3/4 cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring twice. Add vegetables.

3. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and veggies are crisp-tender. Mix cornstarch with remaining 1/4 cup broth and then pour and stir into chicken mixture. Cook while stirring frequently, until sauce is thickened.

4. Serve on top of rice, and garnish with toasted sesame seeds if desired.


Nutrition Facts

Per Portion

Calories 303
Calories from fat 56
Calories from saturated fat 10.3
Total Fat 6.2 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 1.9 g
Cholesterol 83 mg
Sodium 1203 mg
Potassium 668 mg
Total Carbohydrate 33 g
Dietary Fiber 3.3 g
Sugars 4.2 g
Protein 31 g

Dietary servings

Per Portion

Grain 1.0
Meat 1.3
Meat Alternative 0.2
Vegetables 0.9

Energy sources