Bittman's Broccoli Stir-Fry With Chicken & Mushrooms Recipe

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Bittman's Broccoli Stir-Fry With Chicken & Mushrooms
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Ingredients
10
Count
Nutrition
186
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Put a large, deep skillet over medium-high heat. When it’s hot, add half the oil, swirl it around, and immediately add half the garlic and ginger. Cook for 15 seconds, stirring, then add the broccoli, mushrooms and all but a sprinkling of the scallions. Raise heat to high, and cook, stirring, until mushrooms release their water and broccoli is bright green and beginning to brown, 3 to 5 minutes.
  2. Sprinkle with salt; add 1 cup water. Stir and cook until almost all liquid evaporates and broccoli is almost tender, another minute or two more, then transfer everything to a plate.
  3. Turn heat to medium, add remaining oil, then remaining garlic and ginger. Stir, then add chicken and turn heat to high. Cook, stirring occasionally, until chicken has lost its pink color, three to five minutes.
  4. Turn heat to medium. Return broccoli, mushrooms and juices to the pan, and stir. Add soy sauce, sprinkle with more salt and some pepper; add a little more water if mixture is dry. Raise heat to high and cook, stirring occasionally, until liquid is reduced slightly and you’ve scraped up all the bits of chicken. Taste and adjust seasoning, garnish with remaining scallion and serve.
  5. VARIATIONS: (1) Use thinly sliced beef or cubed tofu or another protein instead of chicken. (2) Use cabbage, cauliflower, asparagus, green beans, snow peas, carrots or spinach in place of either the broccoli or the mushrooms or both. Or use other mushrooms. (3) Southeast Asian: Use fish sauce instead of soy sauce and finish with a squeeze of lime. (4) Mediterranean: Use olive oil, skip the ginger, use onion instead of scallion, and substitute 1 T chopped rosemary or thyme. (5) Indian: Use coconut milk instead of water and 1 tablespoon curry powder instead of soy sauce.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 186.27 Kcal (780 kJ)
Calories from fat 77.02 Kcal
% Daily Value*
Total Fat 8.56g 13%
Cholesterol 33.45mg 11%
Sodium 729.44mg 30%
Potassium 782.03mg 17%
Total Carbs 12.88g 4%
Sugars 3.95g 16%
Dietary Fiber 4.62g 18%
Protein 18.01g 36%
Vitamin C 106.3mg 177%
Iron 2.1mg 12%
Calcium 77.7mg 8%
Amount Per 100 g
Calories 70.75 Kcal (296 kJ)
Calories from fat 29.26 Kcal
% Daily Value*
Total Fat 3.25g 13%
Cholesterol 12.71mg 11%
Sodium 277.06mg 30%
Potassium 297.03mg 17%
Total Carbs 4.89g 4%
Sugars 1.5g 16%
Dietary Fiber 1.76g 18%
Protein 6.84g 36%
Vitamin C 40.4mg 177%
Iron 0.8mg 12%
Calcium 29.5mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.6
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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