Chicken, Asparagus, and Broccoli Stir-Fry

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

Suggestions

Ingredients

  • cups pieces asparagus 
  • cups broccoli florets 
  •  garlic cloves chopped
  • large green onions chopped
  • tablespoons hoisin sauce 
  • tablespoons low-salt chicken broth divided
  • tablespoon oyster sauce 
  • tablespoons asian 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