Garlic Chicken and Broccoli Stir-Fry

Gluten Free
Dairy Free
Health score
40%
Garlic Chicken and Broccoli Stir-Fry
20 min.
4
424kcal

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! Perfectly suited for a busy weeknight dinner or a satisfying lunch, this dish is not only easy to prepare but also packed with flavor and nutrition.

In just 20 minutes, you can whip up a vibrant stir-fry that features tender rotisserie chicken, crisp-tender broccoli, and sweet baby-cut carrots, all tossed in a savory teriyaki glaze. The addition of water chestnuts adds a delightful crunch, making each bite a delightful experience. With a caloric count of 424 kcal per serving, this meal is balanced and satisfying, ensuring you feel energized without the heaviness.

Whether you’re cooking for yourself or entertaining friends, this Garlic Chicken and Broccoli Stir-Fry is sure to impress. Serve it over a bed of hot cooked rice for a complete meal that’s as visually appealing as it is delicious. So grab your frying pan or wok, and let’s get cooking! Your taste buds will thank you for this flavorful adventure.

Ingredients

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

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 doesnt 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

Calories424kcal
Protein31.65%
Fat22.4%
Carbs45.95%

Properties

Glycemic Index
42.75
Glycemic Load
25.75
Inflammation Score
-10
Nutrition Score
34.323913182901%

Flavonoids

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

Nutrients percent of daily need

Calories:424.05kcal
21.2%
Fat:10.6g
16.31%
Saturated Fat:1.92g
12%
Carbohydrates:48.93g
16.31%
Net Carbohydrates:42.87g
15.59%
Sugar:10.02g
11.14%
Cholesterol:75.71mg
25.24%
Sodium:1574.94mg
68.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.71g
67.42%
Vitamin C:105.37mg
127.72%
Vitamin K:130.15µg
123.95%
Vitamin B3:14.27mg
71.36%
Vitamin B6:1.4mg
70.05%
Selenium:48.35µg
69.07%
Vitamin A:2948.72IU
58.97%
Phosphorus:440.28mg
44.03%
Manganese:0.81mg
40.55%
Potassium:1062.96mg
30.37%
Vitamin B5:2.93mg
29.29%
Fiber:6.06g
24.24%
Magnesium:93.29mg
23.32%
Folate:90.97µg
22.74%
Vitamin B2:0.32mg
18.71%
Iron:3.02mg
16.77%
Copper:0.3mg
14.84%
Vitamin E:2.14mg
14.28%
Vitamin B1:0.21mg
13.68%
Zinc:1.98mg
13.22%
Calcium:92.32mg
9.23%
Vitamin B12:0.24µg
3.94%