Garlic Chicken and Broccoli Stir-Fry

Gluten Free
Dairy Free
Health score
16%
Garlic Chicken and Broccoli Stir-Fry
20 min.
4
430kcal

Suggestions


Are you looking for a quick and delicious meal that’s both gluten-free and dairy-free? Look no further than this Garlic Chicken and Broccoli Stir-Fry! In just 20 minutes, you can whip up a vibrant and flavorful dish that’s perfect for lunch or dinner. This recipe is not only easy to prepare but also packed with nutrients, making it a fantastic choice for anyone seeking a healthy meal option.

The star of this dish is the tender rotisserie chicken, which pairs beautifully with crisp-tender broccoli and sweet baby-cut carrots. The addition of sliced water chestnuts adds a delightful crunch, while the garlic infuses the stir-fry with a rich aroma that will have your taste buds dancing. With a savory teriyaki glaze bringing everything together, each bite is a harmonious blend of flavors that will leave you wanting more.

Whether you’re cooking for yourself or entertaining guests, this Garlic Chicken and Broccoli Stir-Fry is sure to impress. Serve it over a bed of hot cooked rice for a satisfying meal that’s both comforting and nourishing. With a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy this dish guilt-free. So grab your frying pan or wok, and let’s get cooking!

Ingredients

  • tablespoons vegetable oil 
  • tablespoons garlic clove peeled sliced
  • lb broccoli florets fresh
  • 0.5 cup baby carrots cut in half lengthwise
  • oz water chestnuts drained sliced canned
  • 0.3 cup water 
  • 0.5 cup teriyaki sauce (from 12-oz bottle)
  • cups rotisserie chicken cut (from 2- to 2 1/2-lb chicken)
  • serving rice hot cooked

Equipment

  • frying pan
  • wok

Directions

  1. In 12-inch nonstick skillet or wok, heat oil over medium-high heat. Cook garlic in oil about 1 minute, stirring constantly and being careful that garlic doesn’t burn, until golden brown.
  2. Add broccoli, carrots, water chestnuts and water to skillet. Cook 7 to 9 minutes, stirring occasionally, until vegetables are crisp-tender and water has evaporated.
  3. Gently stir in teriyaki glaze and chicken. Cook 1 to 2 minutes or until chicken is thoroughly heated.
  4. Serve over rice.

Nutrition Facts

Calories430kcal
Protein35.9%
Fat34.81%
Carbs29.29%

Properties

Glycemic Index
42.75
Glycemic Load
7.82
Inflammation Score
-9
Nutrition Score
21.642173891482%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.9mg
Myricetin
0.13mg
Quercetin
3.77mg

Nutrients percent of daily need

Calories:429.83kcal
21.49%
Fat:17.04g
26.21%
Saturated Fat:3.77g
23.56%
Carbohydrates:32.26g
10.75%
Net Carbohydrates:26.44g
9.61%
Sugar:10.01g
11.13%
Cholesterol:113.56mg
37.85%
Sodium:1847.6mg
80.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.53g
79.07%
Vitamin C:103.95mg
126%
Vitamin K:129.91µg
123.73%
Vitamin A:2913.23IU
58.26%
Manganese:0.51mg
25.68%
Fiber:5.82g
23.29%
Vitamin B6:0.46mg
22.99%
Folate:84.46µg
21.11%
Potassium:604.54mg
17.27%
Phosphorus:166.38mg
16.64%
Magnesium:55.43mg
13.86%
Iron:2.46mg
13.68%
Vitamin E:1.89mg
12.63%
Vitamin B2:0.19mg
11.3%
Copper:0.22mg
11.2%
Vitamin B5:1.01mg
10.12%
Selenium:6.05µg
8.64%
Vitamin B3:1.7mg
8.48%
Calcium:80.48mg
8.05%
Vitamin B1:0.12mg
7.85%
Zinc:1.01mg
6.72%