Broccoli Chicken Stir-Fry

Gluten Free
Dairy Free
Health score
52%
Broccoli Chicken Stir-Fry
30 min.
4
1070kcal

Suggestions

Looking for a delicious and healthy way to enjoy your lunch or dinner? Look no further than this Broccoli Chicken Stir-Fry! Not only is this recipe gluten-free and dairy-free, but it's also packed with flavor and nutrients. Ready in just 30 minutes, this stir-fry is perfect for busy weeknights or a quick meal prep for the week.

With a recipe health score of 52, this Broccoli Chicken Stir-Fry is a nutritious option that won't leave you feeling weighed down. The dish serves four and comes in at 1070 calories per serving, with a balanced breakdown of macronutrients: 25.17% protein, 14.06% fat, and 60.77% carbs.

To make this tasty dish, you'll need a frying pan or wok and ingredients like Chinese Five Spice, fresh broccoli florets, water chestnuts, canola oil, chicken broth, rice, cornstarch, garlic, onion, a small sweet red pepper, boneless skinless chicken breasts, and frozen snow peas. The cooking process is simple and straightforward, making it a great option for both novice and experienced cooks alike.

So why not give this Broccoli Chicken Stir-Fry a try for your next lunch or dinner? You'll love the combination of flavors and the satisfying, nutritious meal it provides.

Ingredients

  • teaspoon five spice powder chinese (recipe also in Recipe Finder)
  • cups broccoli florets fresh
  • ounces water chestnuts drained sliced canned
  • tablespoon canola oil 
  • 14 ounces chicken broth canned
  • cups rice hot cooked
  • cups rice hot cooked
  • cups rice hot cooked
  • tablespoons cornstarch 
  •  garlic clove minced
  • small onion cut into thin wedges
  • small bell pepper sweet red julienned
  • pound chicken breast boneless skinless cut into 1-inch pieces
  • ounces snow peas frozen thawed
  • tablespoons water cold

Equipment

  • frying pan
  • wok

Directions

  1. In a large nonstick skillet or wok, stir-fry chicken in oil for 8 minutes or until lightly browned and juices run clear.
  2. Remove and keep warm. In the same skillet, stir-fry the broccoli, red pepper, water chestnuts, snow peas, onion and garlic for 6-8 minutes or until crisp-tender.
  3. Return chicken to the pan; sprinkle with Chinese Five spice. Stir in broth; bring to a boil.
  4. Combine cornstarch and cold water until smooth; gradually stir into skillet. Cook and stir for 2 minutes or until thickened.
  5. Serve with rice.

Nutrition Facts

Calories1070kcal
Protein25.17%
Fat14.06%
Carbs60.77%

Properties

Glycemic Index
113.25
Glycemic Load
144.82
Inflammation Score
-9
Nutrition Score
43.173477914022%

Flavonoids

Luteolin
0.48mg
Isorhamnetin
0.88mg
Kaempferol
3.69mg
Myricetin
0.06mg
Quercetin
5.1mg

Nutrients percent of daily need

Calories:1070.19kcal
53.51%
Fat:16.35g
25.15%
Saturated Fat:3.61g
22.54%
Carbohydrates:158.93g
52.98%
Net Carbohydrates:151.64g
55.14%
Sugar:6.42g
7.14%
Cholesterol:122.19mg
40.73%
Sodium:640.65mg
27.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:65.84g
131.68%
Selenium:92.63µg
132.33%
Manganese:2.64mg
131.92%
Vitamin C:94.25mg
114.24%
Vitamin B6:1.87mg
93.35%
Vitamin B3:17.21mg
86.06%
Phosphorus:680.45mg
68.04%
Vitamin K:63.22µg
60.21%
Vitamin B5:4.27mg
42.67%
Zinc:6.25mg
41.64%
Magnesium:135.75mg
33.94%
Potassium:1155.57mg
33.02%
Vitamin A:1538.18IU
30.76%
Fiber:7.3g
29.18%
Copper:0.58mg
28.92%
Iron:5.18mg
28.75%
Vitamin B2:0.41mg
24%
Folate:84.35µg
21.09%
Vitamin B12:1.22µg
20.32%
Vitamin B1:0.3mg
19.84%
Vitamin E:2.6mg
17.3%
Calcium:124.83mg
12.48%
Vitamin D:0.21µg
1.42%