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! Ready in just 28 minutes, this dish is perfect for busy weeknights or a leisurely weekend lunch. With its vibrant colors and fresh ingredients, it’s not only a feast for the eyes but also a treat for your taste buds.

This stir-fry is packed with lean protein from boneless skinless chicken breast, complemented by a medley of crisp vegetables like broccoli, carrots, and bell peppers. The addition of fresh garlic and ginger adds a delightful depth of flavor, while the soy sauce and a hint of sugar create a perfect balance of savory and sweet. Plus, it’s dairy-free, making it suitable for a variety of dietary preferences.

Served over hot cooked Chinese plain noodles, this dish is a complete meal that will leave you feeling satisfied without weighing you down. With only 249 calories per serving, you can indulge guilt-free! Whether you’re cooking for yourself or entertaining friends, this Chicken and Broccoli Stir-Fry is sure to impress. So grab your frying pan and get ready to whip up a delicious dinner that’s as nutritious as it is tasty!

Ingredients

  • cup baby carrots 
  • cups broccoli 
  • cup chicken broth progresso® (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%