Pat's Broccoli and Chicken Stir-Fry

Dairy Free
Health score
29%
Pat's Broccoli and Chicken Stir-Fry
20 min.
4
350kcal

Suggestions

Ingredients

  • cups broccoli florets pre-cooked
  • servings rice hot cooked for serving
  • 0.5 tablespoon cornstarch 
  • tablespoons ginger fresh peeled chopped
  • cloves garlic minced
  •  green onions sliced
  • tablespoon brown sugar light
  • tablespoon orange juice 
  • tablespoon vegetable oil; peanut oil preferred as needed plus more
  • 0.5 teaspoon pepper flakes red
  • tablespoon rice wine vinegar 
  • 0.5 tablespoon sesame oil 
  • pound chicken thighs boneless skinless cut into 1/2-inch pieces
  • tablespoons soya sauce 

Equipment

  • bowl
  • whisk
  • wok

Directions

  1. Watch how to make this recipe.
  2. In a small bowl, whisk together the soy sauce, orange juice, light brown sugar, rice wine vinegar, cornstarch, sesame oil and red pepper flakes. Reserve.
  3. Set a wok over medium-high heat and coat with 1 tablespoon of the peanut oil. When the oil shimmers, add about half of the chicken thigh pieces. Stir-fry until the chicken is fully cooked through, 3 to 4 minutes.
  4. Transfer to a plate and repeat the process with the remaining chicken thighs.
  5. Add enough peanut oil to the hot wok to coat the bottom.
  6. Add the ginger, garlic and green onions and stir-fry until fragrant, about 1 minute.
  7. Add the chicken back to the wok along with the broccoli florets and stir to warm through.
  8. Pour in the reserved sauce and stir until the sauce is thickened and bubbly, about 45 seconds.
  9. Transfer to a serving bowl and serve with rice.

Nutrition Facts

Calories350kcal
Protein32%
Fat27.2%
Carbs40.8%

Properties

Glycemic Index
83.75
Glycemic Load
25.92
Inflammation Score
-8
Nutrition Score
26.531739317853%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.51mg
Naringenin
0.09mg
Luteolin
0.73mg
Kaempferol
7.31mg
Myricetin
0.1mg
Quercetin
4.31mg

Nutrients percent of daily need

Calories:350.05kcal
17.5%
Fat:10.59g
16.29%
Saturated Fat:2.19g
13.72%
Carbohydrates:35.72g
11.91%
Net Carbohydrates:32.41g
11.79%
Sugar:5.4g
5.99%
Cholesterol:107.73mg
35.91%
Sodium:642.52mg
27.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.02g
56.04%
Vitamin K:121.53µg
115.75%
Vitamin C:86.67mg
105.05%
Selenium:34.56µg
49.37%
Vitamin B6:0.81mg
40.68%
Vitamin B3:7.75mg
38.73%
Manganese:0.71mg
35.7%
Phosphorus:329.89mg
32.99%
Vitamin B5:2.27mg
22.72%
Vitamin B2:0.35mg
20.52%
Potassium:689.27mg
19.69%
Folate:75.39µg
18.85%
Zinc:2.63mg
17.54%
Magnesium:64.11mg
16.03%
Vitamin A:796.68IU
15.93%
Vitamin B1:0.21mg
13.71%
Fiber:3.3g
13.21%
Iron:2.27mg
12.63%
Vitamin B12:0.73µg
12.1%
Vitamin E:1.69mg
11.29%
Copper:0.21mg
10.41%
Calcium:81.35mg
8.13%