Chicken-and-Veggie Stir-fry

Gluten Free
Dairy Free
Health score
24%
Chicken-and-Veggie Stir-fry
30 min.
4
432kcal

Suggestions

Ingredients

  • 0.5 pound broccolini cut into 1-inch pieces
  • pound chicken breast cut into thin strips
  • cup chicken broth divided
  • teaspoon sriracha 
  • servings rice hot cooked
  • 0.3 cup cornstarch 
  • teaspoons cornstarch 
  • 0.3 cup spring onion sliced
  • tablespoon juice of lime fresh
  •  bell pepper red cut into thin strips
  • 0.5 teaspoon salt 
  • 1.5 teaspoons soya sauce 
  • tablespoons vegetable oil divided
  • small to 3 sized squashes yellow thinly sliced into half moons

Equipment

  • frying pan
  • whisk
  • wok
  • slotted spoon

Directions

  1. Sprinkle chicken with salt; toss with 1/4 cup cornstarch.
  2. Stir-fry chicken in 3 Tbsp. hot oil in a large skillet or wok over medium-high heat 5 to 6 minutes or until golden brown and done.
  3. Transfer to a plate, using a slotted spoon; keep warm.
  4. Add Broccolini and 1/4 cup broth; cover and cook 1 to 2 minutes or until crisp-tender.
  5. Transfer to plate with chicken, using slotted spoon.
  6. Add remaining 1 Tbsp. oil to skillet. Saut bell pepper and next 2 ingredients in hot oil 2 minutes or until crisp-tender.
  7. Whisk together 2 tsp. cornstarch and remaining 3/4 cup broth until cornstarch dissolves.
  8. Add broth mixture, chicken, and Broccolini (with any accumulated juices) to bell pepper mixture in skillet. Cook, stirring often, 1 minute or until liquid thickens. Stir in lime juice and next 2 ingredients.
  9. Serve over hot cooked rice.

Nutrition Facts

Calories432kcal
Protein27.77%
Fat35.95%
Carbs36.28%

Properties

Glycemic Index
55
Glycemic Load
24.61
Inflammation Score
-9
Nutrition Score
24.184782515401%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.18mg
Kaempferol
0.09mg
Quercetin
0.76mg

Nutrients percent of daily need

Calories:431.55kcal
21.58%
Fat:17.05g
26.22%
Saturated Fat:2.82g
17.62%
Carbohydrates:38.7g
12.9%
Net Carbohydrates:36.44g
13.25%
Sugar:3.99g
4.43%
Cholesterol:73.75mg
24.58%
Sodium:848.42mg
36.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.62g
59.24%
Vitamin C:98.78mg
119.74%
Vitamin B3:12.83mg
64.17%
Selenium:42.85µg
61.21%
Vitamin B6:1.08mg
54.17%
Vitamin A:2090.43IU
41.81%
Vitamin K:40.54µg
38.61%
Phosphorus:300.33mg
30.03%
Manganese:0.53mg
26.46%
Vitamin B5:2.09mg
20.87%
Potassium:624.6mg
17.85%
Vitamin B2:0.23mg
13.79%
Vitamin E:1.93mg
12.87%
Magnesium:50.86mg
12.72%
Vitamin B1:0.14mg
9.11%
Fiber:2.26g
9.05%
Zinc:1.29mg
8.59%
Iron:1.53mg
8.49%
Folate:33.93µg
8.48%
Calcium:68.29mg
6.83%
Copper:0.13mg
6.4%
Vitamin B12:0.24µg
3.98%
Source:My Recipes