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Stir-Fried Chicken With Cauliflower and Carrots Recipe

Stir-Fried Chicken With Cauliflower and Carrots Recipe

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Stir-Fried Chicken With Cauliflower and Carrots

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Ingredients:

Serving

1 cup cauliflower floret
1 cup carrot, peeled , sliced diagoally
2 1/2 tsp peanut oil, divided
2 garlic cloves, finely minced
2 tsp fresh ginger, peeled and grated
3 scallions, white part only, chopped
1 lb boneless skinless chicken breast
1/3 cup low-sodium low-fat chicken broth
1 tbsp hoisin sauce
2 tsp soy sauce
1/2 tsp chili paste with garlic (optional)
2 tsp cornstarch or 2 tsp arrowroot
2 tbsp unsalted dry roasted peanuts, coarsely chopped

Directions:

In a pot of boiling water add the cauliflower and carrots. Turn off the heat and let the vegetables stand for about 2 minutes. Drain and set aside.
Combine all the sauce ingredients and mix well to dissolve he cornstarch or arrowroot. Set aside.
In a large wok or heavy skillet, heat half the oil over high heat.
Swirl the oil around to coat the bottom of the pan. Add the garlic, ginger and scallions and stir-fry for 30 seconds. Add the chicken and continue to stir-fry for 4 or 5 minutes or until chicken is cooked through.
Add the cauliflower and carrots and continue to stir-fry for 2 to 3 minutes to coat the vegetables with the garlic mixture.
Give the sauce another quick stir and add to the pan. Cook for 1 to 2 minutes until sauce coats everything and is slightly thickened.
Garnish with peanuts and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	213.63 Kcal (894 kJ)
Calories from fat	78.68 Kcal
		% Daily Value*
Total Fat	8.74g	13%
Cholesterol	67.01mg	22%
Sodium	637.68mg	27%
Potassium	597.08mg	13%
Total Carbs	10.44g	3%
Sugars	3.54g	14%
Dietary Fiber	2.43g	10%
Protein	25.44g	51%
Vitamin C	17.5mg	29%
Vitamin A	0.3mg	11%
Iron	0.4mg	2%
Calcium	37.7mg	4%

Amount Per 100 g
Calories	96.35 Kcal (403 kJ)
Calories from fat	35.49 Kcal
		% Daily Value*
Total Fat	3.94g	13%
Cholesterol	30.22mg	22%
Sodium	287.6mg	27%
Potassium	269.29mg	13%
Total Carbs	4.71g	3%
Sugars	1.6g	14%
Dietary Fiber	1.1g	10%
Protein	11.47g	51%
Vitamin C	7.9mg	29%
Vitamin A	0.1mg	11%
Iron	0.2mg	2%
Calcium	17mg	4%

* 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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