Chicken and Broccoli Stir-Fry

Dairy Free
Health score
34%
Chicken and Broccoli Stir-Fry
28 min.
4
249kcal

Suggestions


Are you looking for a quick and delicious meal that’s both satisfying and healthy? Look no further than this Chicken and Broccoli Stir-Fry! Perfect for lunch or dinner, this dish is not only dairy-free but also packed with vibrant vegetables and lean protein, making it a fantastic choice for anyone seeking a nutritious option without sacrificing flavor.

In just 28 minutes, you can whip up a colorful medley of tender chicken, crisp broccoli, and sweet carrots, all tossed together in a savory sauce that will tantalize your taste buds. The combination of garlic and ginger adds a fragrant kick, while the soy sauce and a hint of sugar create a perfect balance of savory and sweet. Plus, serving it over hot cooked Chinese noodles elevates this dish to a whole new level of comfort food.

This Chicken and Broccoli Stir-Fry is not only easy to prepare but also versatile. Feel free to customize it with your favorite vegetables or adjust the seasoning to suit your palate. With only 249 calories per serving, it’s a guilt-free indulgence that the whole family will love. So grab your frying pan and get ready to enjoy a delightful meal that’s sure to impress!

Ingredients

  • cup baby carrots 
  • cups broccoli 
  • cup chicken broth (from 32-ounce carton)
  • teaspoons cornstarch 
  • ounces mushrooms fresh sliced
  •  garlic clove finely chopped
  • teaspoons ginger finely chopped
  • cup noodles plain hot chinese cooked
  • medium onion cut into thin wedges
  • 0.5 cup bell pepper diced red
  • pound chicken breast boneless skinless cut into 1-inch pieces
  • tablespoons soya sauce 
  • teaspoons sugar 

Equipment

  • frying pan

Directions

  1. Spray 12-inch nonstick skillet with cooking spray; heat over medium-high heat.
  2. Add chicken, garlic and gingerroot; stir-fry 2 to 3 minutes or until chicken is brown.
  3. Add onion, carrots, 3/4 cup of the broth, the soy sauce and sugar. Cover and cook over medium heat 5 minutes, stirring twice.
  4. Add broccoli, mushrooms and bell pepper. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink in center and vegetables are crisp-tender.
  5. Mix cornstarch with remaining 1/4 cup broth; stir into chicken mixture. Cook, stirring frequently, until sauce is thickened.
  6. Serve over noodles.

Nutrition Facts

Calories249kcal
Protein48.63%
Fat13.47%
Carbs37.9%

Properties

Glycemic Index
75.4
Glycemic Load
7.32
Inflammation Score
-10
Nutrition Score
28.644347771354%

Flavonoids

Luteolin
0.47mg
Isorhamnetin
1.38mg
Kaempferol
3.64mg
Myricetin
0.06mg
Quercetin
7.09mg

Nutrients percent of daily need

Calories:248.54kcal
12.43%
Fat:3.73g
5.74%
Saturated Fat:0.8g
4.99%
Carbohydrates:23.6g
7.87%
Net Carbohydrates:19.76g
7.18%
Sugar:7.32g
8.13%
Cholesterol:73.75mg
24.58%
Sodium:1146.79mg
49.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.28g
60.56%
Vitamin A:5305.95IU
106.12%
Vitamin C:68.28mg
82.76%
Vitamin B3:14.07mg
70.33%
Selenium:48.17µg
68.81%
Vitamin B6:1.13mg
56.54%
Vitamin K:49.16µg
46.82%
Phosphorus:346.94mg
34.69%
Vitamin B5:2.51mg
25.07%
Potassium:843.87mg
24.11%
Manganese:0.44mg
22.05%
Vitamin B2:0.35mg
20.5%
Folate:62.94µg
15.74%
Fiber:3.84g
15.36%
Magnesium:60.93mg
15.23%
Vitamin B1:0.18mg
12.18%
Copper:0.23mg
11.47%
Iron:2.05mg
11.36%
Zinc:1.37mg
9.11%
Vitamin E:0.91mg
6.04%
Calcium:54.88mg
5.49%
Vitamin B12:0.25µg
4.12%
Vitamin D:0.16µg
1.04%