Chicken and Broccoli Stir-fry

Gluten Free
Dairy Free
Health score
38%
Chicken and Broccoli Stir-fry
27 min.
4
554kcal

Suggestions

Ingredients

  • cups broccoli trimmed sliced (keep the 2 cuts separate)
  • pound chicken breast cubed ( 2 breasts)
  • tablespoon plus 1 teaspoon cornstarch 
  • tablespoon sesame oil dark
  • tablespoon cooking sherry dry
  • inch ginger fresh minced peeled
  • cloves garlic minced
  • tablespoon hoisin sauce 
  • servings serving suggestion: jasmine rice 
  • 0.8 teaspoon chili flakes red
  • 1.3 teaspoons salt 
  •  scallions thinly sliced
  • servings garnish: sesame seeds toasted
  • tablespoon soya sauce 
  • tablespoons sugar 
  • tablespoons vegetable oil 
  • 0.3 cup water 

Equipment

  • bowl
  • frying pan

Directions

  1. Watch how to make this recipe.
  2. In a medium bowl, toss the chicken with the scallion whites, about half the garlic and ginger, the soy sauce, sugar, 1 teaspoon of the cornstarch, 1 teaspoon of the salt, the sherry, and the sesame oil. Marinate at room temperature for 15 minutes.
  3. Mix the remaining cornstarch with 1/3 cup water.
  4. Heat a large nonstick skillet over high heat.
  5. Add 1 tablespoon of the oil and heat.
  6. Add the broccoli stems, and stir-fry for 30 seconds.
  7. Add the florets and the remaining garlic, ginger, 2 tablespoons of water, and season with 1/4 teaspoon salt, and pepper. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes.
  8. Transfer to a plate.
  9. Get the skillet good and hot again, and then heat 2 more tablespoons oil.
  10. Add the chicken and chili flakes if using. Stir-fry until the chicken loses its raw color and gets a little brown, about 3 minutes.
  11. Add the hoisin sauce, return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken.
  12. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like. Mound the stir-fry on a serving platter or divide among 4 plates and garnish with sesame seeds; serve with rice.

Nutrition Facts

Calories554kcal
Protein23.64%
Fat34.95%
Carbs41.41%

Properties

Glycemic Index
76.32
Glycemic Load
28.44
Inflammation Score
-9
Nutrition Score
33.431739102239%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Hesperetin
0.01mg
Naringenin
0.01mg
Luteolin
0.88mg
Kaempferol
8.75mg
Myricetin
0.09mg
Quercetin
4.57mg

Nutrients percent of daily need

Calories:554.39kcal
27.72%
Fat:21.57g
33.19%
Saturated Fat:3.5g
21.88%
Carbohydrates:57.53g
19.17%
Net Carbohydrates:52.53g
19.1%
Sugar:9.42g
10.47%
Cholesterol:72.69mg
24.23%
Sodium:1223.39mg
53.19%
Alcohol:0.39g
100%
Alcohol %:0.14%
100%
Protein:32.83g
65.66%
Vitamin K:150.8µg
143.61%
Vitamin C:101.75mg
123.33%
Selenium:49.3µg
70.42%
Vitamin B3:13.97mg
69.85%
Vitamin B6:1.23mg
61.43%
Manganese:1.04mg
51.77%
Phosphorus:429.61mg
42.96%
Vitamin B5:2.76mg
27.61%
Copper:0.55mg
27.42%
Potassium:920.24mg
26.29%
Magnesium:99.06mg
24.77%
Folate:93.15µg
23.29%
Fiber:5g
20%
Vitamin B2:0.31mg
18.51%
Vitamin A:921.33IU
18.43%
Iron:3.17mg
17.59%
Vitamin B1:0.26mg
17.23%
Calcium:162.62mg
16.26%
Zinc:2.35mg
15.65%
Vitamin E:2.24mg
14.91%
Vitamin B12:0.23µg
3.78%