Chicken, Asparagus, and Broccoli Stir-Fry

Gluten Free
Dairy Free
Health score
38%
Chicken, Asparagus, and Broccoli Stir-Fry
25 min.
4
295kcal

Suggestions

Looking for a quick, delicious, and nutritious meal that's easy on your wallet and diet? Look no further than this delightful Chicken, Asparagus, and Broccoli Stir-Fry! This gluten-free and dairy-free recipe is perfect for those with dietary restrictions or those simply looking to maintain a balanced diet. Ready in just 25 minutes, it's an ideal lunch or dinner option that won't compromise on taste.

Packed with 46.21% protein, 34.93% fat, and 18.86% carbs, this stir-fry is a well-rounded meal that will keep you satisfied. The star of the dish is thinly sliced, boneless chicken breast, which cooks to perfection in just a few minutes. Accompanied by vibrant asparagus and broccoli, this dish is not only colorful but also brimming with vitamins and nutrients.

The flavor profile is elevated by the use of hoisin sauce and oyster sauce, traditional Asian ingredients that add depth and umami flavors. The dish is then tossed in a light sesame oil, ensuring the vegetables and chicken are evenly coated and beautifully caramelized.

Whether you're a seasoned home cook or just starting out, this Chicken, Asparagus, and Broccoli Stir-Fry is a simple, healthy, and delicious meal that's sure to become a staple in your recipe collection. So why wait? Fire up your frying pan and get ready to impress your family and friends with this tasty and nutritious dish!

Ingredients

  • cups asparagus 
  • cups broccoli florets 
  •  garlic clove chopped
  • large spring onion chopped
  • tablespoons hoisin sauce 
  • tablespoons chicken broth divided
  • tablespoon oyster sauce 
  • tablespoons sesame oil divided
  • 1.3 pounds chicken breast halves boneless skinless thinly sliced

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat.
  2. Add garlic and stir 30 seconds.
  3. Add asparagus, broccoli, and 4 tablespoons broth. Cover and cook until vegetables are crisp-tender, about 3 minutes.
  4. Transfer vegetables to bowl.
  5. Add remaining 1 tablespoon oil to skillet.
  6. Sprinkle chicken with salt and pepper; add chicken and green onions to skillet. Stir-fry until chicken is just cooked through, about 3 minutes.
  7. Mix in hoisin sauce, oyster sauce, vegetables, and remaining 2 tablespoons broth. Toss until heated through and sauce coats evenly, about 1 minute. Season to taste with salt and pepper.
  8. Transfer to bowl.
  9. *Available in the Asian foods section of many supermarkets and at Asian markets.

Nutrition Facts

Calories295kcal
Protein46.21%
Fat34.93%
Carbs18.86%

Properties

Glycemic Index
31.5
Glycemic Load
1.49
Inflammation Score
-8
Nutrition Score
28.50869564129%

Flavonoids

Luteolin
0.36mg
Isorhamnetin
3.82mg
Kaempferol
4.84mg
Myricetin
0.05mg
Quercetin
13.55mg

Nutrients percent of daily need

Calories:294.87kcal
14.74%
Fat:11.53g
17.74%
Saturated Fat:2g
12.48%
Carbohydrates:14g
4.67%
Net Carbohydrates:10.38g
3.78%
Sugar:5.94g
6.6%
Cholesterol:91.08mg
30.36%
Sodium:509.04mg
22.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.31g
68.62%
Vitamin K:127.35µg
121.29%
Vitamin B3:16.39mg
81.93%
Selenium:48.81µg
69.74%
Vitamin B6:1.25mg
62.33%
Vitamin C:51.26mg
62.13%
Phosphorus:386.39mg
38.64%
Potassium:914.66mg
26.13%
Vitamin B5:2.5mg
25.01%
Folate:88.65µg
22.16%
Vitamin A:1082.61IU
21.65%
Vitamin B2:0.35mg
20.56%
Magnesium:64.45mg
16.11%
Manganese:0.32mg
16.03%
Iron:2.86mg
15.9%
Vitamin B1:0.24mg
15.77%
Fiber:3.62g
14.48%
Copper:0.25mg
12.29%
Vitamin E:1.65mg
11.01%
Zinc:1.55mg
10.34%
Calcium:71.45mg
7.14%
Vitamin B12:0.32µg
5.41%
Source:Epicurious