Weeknight Family Stir Fry

10 35 572
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Weeknight Family Stir Fry
Health Rating

Ingredients


4 breast Chicken breast, boneless, skinless (marinaded overnight in homemade stir fry marinade)
1 cup Brown rice, medium-grain, dry
1 medium White onion
1 head Broccoli, raw (chopped into small florets)
1 medium head Cauliflower (chopped into small florets)
1 cup grated Carrots (or thinly sliced into matchsticks or coins)
1 cup Cremini (Italian) mushroom (sliced)
1 medium pepper(s) Red bell pepper (sliced)
1 head(s) Bok choy (chopped)
1 can(s) (8oz) Water chestnuts, canned (drained and sliced)

Instructions


1. In a small pot on high heat bring 2 cups water and rice to a boil.

When bubbling, reduce to low and cover, stirring occasionally, about 15 minutes until all the water is absorbed.

2. Meanwhile, in a large skillet or wok over medium-high heat, add the chicken and brown until completely cooked.

When cooked, transfer chicken to a clean plate, using a slotted spoon, to keep as much of the liquid in the pan as
possible.

3. Add the mushrooms, onion, peppers, broccoli and cauliflower to the pan and cook, stirring occasionally until the onions are translucent, mushrooms browned and the broccoli and cauliflower are fork tender (about 3-5 minutes).

 

4. Add the carrots, and red pepper and cook for another 2-3 minutes.

Then add the bok choy and water chestnuts, cover and cook until the boy choy is wilted (about 2 minutes).

 

5. Finally, add the chicken and excess liquid back into the skillet and stir till combined.

6. Serve the stir fry & vegetables on a bed of brown rice and enjoy!

Nutrition Facts

Per Portion

Calories 572
Calories from fat 57
Calories from saturated fat 12.0
Total Fat 6.4 g
Saturated Fat 1.3 g
Trans Fat 0
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 1.7 g
Cholesterol 132 mg
Sodium 347 mg
Potassium 2182 mg
Total Carbohydrate 64 g
Dietary Fiber 10.3 g
Sugars 11.5 g
Protein 65 g

Dietary servings

Per Portion


Grain 1.5
Meat 2.6
Meat Alternative 1.2
Vegetables 10.7

Energy sources


Pygal45%466.55713393396513180.5803930310973710%381.30809984786447282.7402494570651545%293.237529238325181.8723129482194545%10%45%CarbohydratesFatProtein

Notes:

Broccoli and Cauliflower

are both cruciferous vegetables and high in fiber and vitamins!

Recipe from:
Main