Weeknight Family Stir Fry

11 35 586
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 4
Weeknight Family Stir Fry
Health Highlights

Ingredients


1 cup Brown rice, medium-grain, dry
4 breast Chicken breast, boneless, skinless (marinated overnight in stir fry marinade)
1/4 cup Stir fry sauce, ready-to-serve
1 cup Cremini (Italian) mushroom (sliced)
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 medium pepper(s) Red bell pepper (sliced)
1 head(s) Bok choy (chopped; or 4-5 baby boy choy)
1 can(s) (8oz) Water chestnuts, canned (drained and sliced)

Instructions


  1. Cook brown rice according to package directions.
  2. Meanwhile, in a large skillet or wok over medium-high heat, add the chicken and brown until completely cooked.
  3. When cooked, transfer chicken to a clean plate, using a slotted spoon, to keep as much of the liquid in the pan as
    possible.
  4. 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).
  5.  Add the carrots and red pepper and cook for another 2-3 minutes.
  6. Then add the bok choy and water chestnuts, cover, and cook until the boy choy is wilted (about 2 minutes).
  7. Finally, add the chicken and excess liquid back into the skillet and stir till combined.
  8. Serve the stir fry & vegetables on a bed of brown rice and enjoy!

Nutrition Facts

Per Portion

Calories 586
Calories from fat 83
Calories from saturated fat 17.6
Total Fat 9.2 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 2.4 g
Cholesterol 170 mg
Sodium 572 mg
Potassium 2351 mg
Total Carbohydrate 66 g
Dietary Fiber 10.8 g
Sugars 12.9 g
Protein 65 g

Dietary servings

Per Portion


Grain 1.5
Meat 2.6
Meat Alternative 1.2
Vegetables 10.7

Energy sources


Pygal41%464.60726467946006171.7261248722997214%388.0439127784803282.3805354024121444%293.6154859467888179.579940603533341%14%44%CarbohydratesFatProtein
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