Kickin' Chicken Stir Fry

Gluten Free
Health score
25%
Kickin' Chicken Stir Fry
45 min.
4
507kcal

Suggestions

Ingredients

  • 1.5 cups broccoli florets 
  • 1 tablespoon butter 
  • 1  chicken breast half diced boneless skinless
  • 1 teaspoon basil dried
  • 2  garlic cloves minced
  • 1 cup bell pepper diced green
  • 0.5 teaspoon ground mustard dry
  • 1 teaspoon ground pepper white
  • 1 pinch ground tumeric 
  • 1 teaspoon juice of lemon 
  • 0.5 cup onion diced
  • 1 cup bell pepper diced red
  • 3  chiles dried red
  • 0.3 teaspoon salt 
  • 1 tablespoon sesame oil 
  • 2 tablespoons soya sauce divided
  • 4 cups water 
  • 2 cups rice white uncooked

Equipment

  • frying pan
  • pot
  • wok

Directions

  1. Combine water, salt, 2 tablespoons butter, and red chili peppers in a pot over medium-high heat. Bring to a boil.
  2. Stir in rice, cover, and lower heat to medium. Cook until rice is tender, 15 to 20 minutes, stirring occasionally.
  3. Heat sesame oil in a skillet or wok over medium heat. Cook and stir garlic until fragrant, about 1 minute; pour in half the soy sauce.
  4. Cook and stir chicken, basil, white pepper, dry mustard, and turmeric with garlic until chicken is browned, no longer pink in the center, and juices run clear, 5 to 8 minutes.
  5. Mix remaining soy sauce into chicken mixture.
  6. Cook and stir 1 tablespoon butter with broccoli, green pepper, red pepper, and onion in a separate skillet until tender, about 10 minutes. Stir lemon juice into vegetables.
  7. Toss vegetables with chicken.

Nutrition Facts

Calories507kcal
Protein17.3%
Fat15.91%
Carbs66.79%

Properties

Glycemic Index
65.55
Glycemic Load
46.15
Inflammation Score
-9
Nutrition Score
25.323912988538%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Luteolin
2.26mg
Isorhamnetin
1mg
Kaempferol
2.84mg
Myricetin
0.05mg
Quercetin
6.11mg

Nutrients percent of daily need

Calories:507.35kcal
25.37%
Fat:8.89g
13.68%
Saturated Fat:2.89g
18.09%
Carbohydrates:83.96g
27.99%
Net Carbohydrates:79.64g
28.96%
Sugar:4.38g
4.86%
Cholesterol:43.69mg
14.56%
Sodium:768.12mg
33.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.75g
43.51%
Vitamin C:111.43mg
135.06%
Manganese:1.33mg
66.36%
Selenium:33.92µg
48.45%
Vitamin B6:0.9mg
44.8%
Vitamin K:45.13µg
42.98%
Vitamin B3:8.59mg
42.93%
Vitamin A:1723.01IU
34.46%
Phosphorus:289.72mg
28.97%
Vitamin B5:2.17mg
21.74%
Potassium:639.93mg
18.28%
Fiber:4.32g
17.28%
Copper:0.34mg
17.07%
Magnesium:65.2mg
16.3%
Folate:59.27µg
14.82%
Vitamin B2:0.21mg
12.64%
Vitamin B1:0.19mg
12.48%
Zinc:1.78mg
11.86%
Iron:2.12mg
11.79%
Vitamin E:1.39mg
9.27%
Calcium:76.12mg
7.61%
Vitamin B12:0.12µg
1.98%
Source:Allrecipes