Erica's Broccoli and Chicken Stir-fry Recipe

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Erica's Broccoli and Chicken Stir-fry
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Ingredients
9
Count
Nutrition
177
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Combine broth, soy sauce, and concentrate in a small bowl.
  2. In another small bowl, mix cornstarch with a little water.
  3. Rinse chicken and cut into 1 1/4 inch cubes.
  4. Heat 2 tablespoons oil on high in a large pan or wok.
  5. When oil is hot, add chicken and season with garlic salt; when cooked, set aside.
  6. Add 1 1/2 tablespoons more oil to the pan and throw in minced onion.
  7. Meanwhile, steam broccoli and green beans seperately in microwave, but make sure not to burn onions.
  8. When onions are lightly browned, add chicken; however, if vegetables are not steamed by the time onions are this color, remove pan/wok from heat with chicken and onions in it.
  9. After broccoli and green beans are partially (about 3/4 of the way) done, return pan to heat and add vegetables, stir-fry, adding rest of oil.
  10. Add soy sauce mixture, stir, then cornstarch mixture and cook quickly until slightly thicened, stirring all the while.
  11. Serve over rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 177.5 Kcal (743 kJ)
Calories from fat 39.13 Kcal
% Daily Value*
Total Fat 4.35g 7%
Cholesterol 80.27mg 27%
Sodium 718.26mg 30%
Potassium 588.25mg 13%
Total Carbs 6.91g 2%
Sugars 3.06g 12%
Dietary Fiber 1.86g 7%
Protein 29.23g 58%
Vitamin C 37.6mg 63%
Iron 0.6mg 3%
Calcium 33.3mg 3%
Amount Per 100 g
Calories 76.06 Kcal (318 kJ)
Calories from fat 16.77 Kcal
% Daily Value*
Total Fat 1.86g 7%
Cholesterol 34.4mg 27%
Sodium 307.8mg 30%
Potassium 252.08mg 13%
Total Carbs 2.96g 2%
Sugars 1.31g 12%
Dietary Fiber 0.79g 7%
Protein 12.53g 58%
Vitamin C 16.1mg 63%
Iron 0.3mg 3%
Calcium 14.3mg 3%

* 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

  • 3.5
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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