Broccoli and Chicken Stir-Fried Rice

Gluten Free
Dairy Free
Health score
35%
Broccoli and Chicken Stir-Fried Rice
45 min.
4
325kcal

Suggestions


Are you looking for a delicious and nutritious meal that is not only satisfying but also gluten-free and dairy-free? Look no further than our Broccoli and Chicken Stir-Fried Rice! This vibrant dish is a wonderful fusion of fresh broccoli, succulent grilled chicken, and wholesome long-grain rice, making it perfect for any lunch or dinner table.

In just 45 minutes, you can whip up a colorful, flavorful stir-fry that serves four and is sure to impress your family and friends. The addition of ginger and garlic adds a delightful aromatic quality, while the combination of low-sodium soy sauce and oyster sauce provides a savory umami kick that elevates this dish to new heights. Plus, with 325 calories per serving, you can enjoy a hearty meal without the guilt!

The gorgeous green florets of broccoli not only boost the visual appeal of the dish, but they also offer a wealth of nutrients, including vitamins C and K, making this stir-fry a healthy choice. Whether served as a main course or a hearty side dish, you can't go wrong with this easy-to-make recipe that’s sure to become a staple in your cooking repertoire. Get ready to impress with your culinary skills as we dive into this delightful stir-fried rice recipe!

Ingredients

  • cups broccoli florets ( 2 bunches)
  • 1.5 tablespoons canola oil 
  •  chicken breast halves thinly sliced
  • cups rice long-grain cooked
  • teaspoon cornstarch 
  • 0.5 teaspoon pepper red crushed
  • 0.5 cup fat-skimmed beef broth fat-free divided
  • teaspoons ginger fresh minced peeled
  • tablespoon garlic minced
  • tablespoons soy sauce low-sodium
  • cups onion vertically sliced ( 1)
  • tablespoons oyster sauce 
  • tablespoon rice vinegar 
  • 0.3 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Heat canola oil in a large nonstick skillet over medium-high heat.
  2. Add broccoli and onion; saut for 5 minutes.
  3. Add 1/4 cup broth; cover and cook for 3 minutes.
  4. Remove broccoli mixture from pan.
  5. Place pan over medium-high heat.
  6. Add rice; cook 5 minutes, stirring occasionally.
  7. Add broccoli mixture, garlic, ginger, pepper, and chicken; toss well.
  8. Combine remaining 1/4 cup broth, soy sauce, oyster sauce, vinegar, and cornstarch; add to pan. Bring to a boil; cook 1 minute. Stir in salt.

Nutrition Facts

Calories325kcal
Protein25.48%
Fat21.08%
Carbs53.44%

Properties

Glycemic Index
65.75
Glycemic Load
28.13
Inflammation Score
-9
Nutrition Score
29.182173910348%

Flavonoids

Apigenin
0.01mg
Luteolin
1.47mg
Isorhamnetin
4.01mg
Kaempferol
14.79mg
Myricetin
0.17mg
Quercetin
22.21mg

Nutrients percent of daily need

Calories:324.8kcal
16.24%
Fat:7.84g
12.06%
Saturated Fat:1.03g
6.41%
Carbohydrates:44.7g
14.9%
Net Carbohydrates:38.06g
13.84%
Sugar:6.66g
7.41%
Cholesterol:36.16mg
12.05%
Sodium:929.38mg
40.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.31g
42.62%
Vitamin C:169.63mg
205.61%
Vitamin K:190.12µg
181.06%
Vitamin B6:0.96mg
48.05%
Manganese:0.95mg
47.57%
Selenium:30.39µg
43.42%
Vitamin B3:7.9mg
39.49%
Folate:139.88µg
34.97%
Phosphorus:318.7mg
31.87%
Potassium:987.32mg
28.21%
Fiber:6.64g
26.58%
Vitamin A:1226.71IU
24.53%
Vitamin B5:2.33mg
23.32%
Vitamin B2:0.34mg
20.15%
Magnesium:77.92mg
19.48%
Vitamin E:2.63mg
17.5%
Vitamin B1:0.23mg
15.26%
Calcium:126.03mg
12.6%
Iron:2.12mg
11.75%
Zinc:1.71mg
11.42%
Copper:0.22mg
11.2%
Vitamin B12:0.21µg
3.44%
Source:My Recipes