Stir-Fry Chicken and Broccoli

Gluten Free
Dairy Free
Health score
14%
Stir-Fry Chicken and Broccoli
45 min.
4
189kcal

Suggestions

Ingredients

  • cups broccoli florets 
  • tablespoon cornstarch 
  • tablespoons cooking sherry dry
  • 0.5 teaspoon ginger root fresh minced
  • teaspoon garlic minced
  •  green onions sliced
  • servings salt and ground pepper black to taste
  • 0.5 cup onion sliced
  • tablespoons oyster sauce 
  •  chicken breast halves boneless skinless sliced
  • tablespoons soya sauce 
  • tablespoons vegetable oil divided
  • teaspoon sambal oelek 
  • teaspoon sambal oelek 

Equipment

  • bowl
  • frying pan
  • whisk
  • wok

Directions

  1. Mix chicken, 2 tablespoons vegetable oil, cornstarch, 2 teaspoons soy sauce, 2 teaspoons sherry, garlic, and ginger in a bowl.
  2. Whisk 3 tablespoons soy sauce, 3 tablespoons sherry, oyster sauce, and sambal oelek in another bowl.
  3. Heat 1 tablespoon vegetable oil in a wok or large skillet over medium-high heat; cook and stir chicken in batches until golden and no longer pink in the center, about 5 minutes.
  4. Transfer cooked chicken to a platter.
  5. Heat remaining 1 tablespoon vegetable oil in the same wok or skillet; cook and stir broccoli and onion until broccoli is partially cooked but still firm, 2 to 3 minutes. Stir in oyster sauce mixture and continue cooking until broccoli is tender, about 5 minutes more.
  6. Return chicken to wok and add green onions; toss until heated through and coated with sauce. Season with salt and black pepper.

Nutrition Facts

Calories189kcal
Protein34.31%
Fat41.81%
Carbs23.88%

Properties

Glycemic Index
49.5
Glycemic Load
1.61
Inflammation Score
-7
Nutrition Score
18.316521494285%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.06mg
Hesperetin
0.05mg
Naringenin
0.04mg
Luteolin
0.55mg
Isorhamnetin
1mg
Kaempferol
5.57mg
Myricetin
0.06mg
Quercetin
6.94mg

Nutrients percent of daily need

Calories:188.75kcal
9.44%
Fat:8.59g
13.22%
Saturated Fat:1.45g
9.09%
Carbohydrates:11.05g
3.68%
Net Carbohydrates:8.58g
3.12%
Sugar:2.5g
2.78%
Cholesterol:36.16mg
12.05%
Sodium:1090.55mg
47.42%
Alcohol:1.16g
100%
Alcohol %:0.76%
100%
Protein:15.87g
31.73%
Vitamin K:94.95µg
90.43%
Vitamin C:64.42mg
78.09%
Vitamin B3:7.07mg
35.35%
Vitamin B6:0.61mg
30.72%
Selenium:20.61µg
29.44%
Phosphorus:194.92mg
19.49%
Manganese:0.3mg
14.97%
Potassium:517.38mg
14.78%
Folate:56.86µg
14.21%
Vitamin B5:1.29mg
12.89%
Vitamin B2:0.18mg
10.65%
Vitamin A:502.98IU
10.06%
Magnesium:39.63mg
9.91%
Fiber:2.47g
9.88%
Vitamin E:1.24mg
8.23%
Vitamin B1:0.11mg
7.21%
Iron:1.24mg
6.89%
Calcium:52.3mg
5.23%
Zinc:0.76mg
5.04%
Copper:0.1mg
4.93%
Vitamin B12:0.15µg
2.5%
Source:Allrecipes