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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 329.0
  • Total Fat: 7.2 g
  • Cholesterol: 124.5 mg
  • Sodium: 377.1 mg
  • Total Carbs: 12.5 g
  • Dietary Fiber: 2.7 g
  • Protein: 46.7 g

View full nutritional breakdown of Vegetable & Chicken Stir Fry calories by ingredient
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Vegetable & Chicken Stir Fry

Submitted by: BBQTOFU

Introduction

Quick & easy chicken and vegetable stir fry, that's not too bad for ya'! The ingredients used here make prep time a little shorter . . . makes about 6 - 3/4 cup servings. ENJOY!!! Quick & easy chicken and vegetable stir fry, that's not too bad for ya'! The ingredients used here make prep time a little shorter . . . makes about 6 - 3/4 cup servings. ENJOY!!!
Number of Servings: 6

Ingredients

    Sun-Bird Beef & Broccoli Seasoning Packet prepare per the packet using:
    2 TBSP Kimlan Lower Sodium Soy Sauce
    1/2 cup Water
    2 TBSP Louana Peanut Oil
    1 tsp Spectrum Organic Coconut Oil (Unrefined)
    1 lb Perdue Fit & Easy Boneless/Skinless Chicken Breast, cut into bite size chunks
    1 TBSP Spice World Minced Garlic
    10 oz Fresh Broccoli, florets cut into bite size pieces and the stalks sliced thin
    1 med/large Onion, cut into pieces
    1 med/large Red Bell Pepper, cut into pieces
    1 can Sliced Water Chestnuts (separate the pieces from each other)
    Sprinkle with Roasted Sesame Seeds if desired (about 15 cal per 2 tsp)

Directions

Mix up the SEASONING PACKET MIX with the SOY SAUCE and WATER, set aside

Put 1 TBSP of the PEANUT OIL and 1 tsp of COCONUT OIL in a wok or large skillet on med/high heat. Coat the wok with the hot oil and dump in the chicken and stir fry til cooked through, about 8 - 10 mins.
Remove chicken from the wok.

Put remaining TBSP of PEANUT OIL in wok and then put in the GARLIC just until aromatic then add the BROCCOLI and ONION. Stir fry for about 4 minutes (stirring constantly).

Add the RED BELL PEPPER and stir fry another 3 minutes and then return the cooked CHICKEN to the wok. Cook another 2-3 minutes and add the WATER CHESTNUTS.

Give the SEASONING PACKET MIX that is mixed with the SOY SAUCE and WATER a good stir and add to the wok. Stir in to coat everything really good and cover. Let cook on low heat, covered for 2-3 minutes.

Serve over Mogami 5 Grain Rice or Brown Rice and sprinkle with about 1 - 2 tsp of Tsunami Roasted Sesame Seeds. It's gooooood!!!

Note: Cooking times will vary depending on individual tastes. I tried to put here what keeps the vegetables crisp/tender/tasty and not all floppy/mushy!

Number of Servings: 6

Recipe submitted by SparkPeople user BBQTOFU.






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