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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 396.8
  • Total Fat: 10.3 g
  • Cholesterol: 65.7 mg
  • Sodium: 655.4 mg
  • Total Carbs: 43.2 g
  • Dietary Fiber: 15.3 g
  • Protein: 42.2 g

View full nutritional breakdown of Chicken and Broccoli Stir Fry calories by ingredient
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Chicken and Broccoli Stir Fry

Submitted by: TBOETTE

Introduction

Very Good, low fat, no guilt food. Very Good, low fat, no guilt food.
Number of Servings: 2

Ingredients

    1/3 Cup soy sauce
    1/3 Cup water
    4 tsp brown sugar
    1 T. minced garlic
    1 tsp. ground ginger
    2 tsp. corn starch
    8 oz. bonless chicken breast
    1 T. canola oil
    1 1/2 bunch fresh broccoli w/stem sliced
    1 medium onion quatered and sliced
    1 cup portabello mushrooms sliced in half




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Directions

Combine first 5 ingredients. Cut chicken into bite size pieces& marinate in sauce 15 minutes. Meanwhile, add T. oil to pan and heat on MED HIGH. Add broccoli and saute` 1 minute then add 2 T. water, salt and pepper and saute` an additional 2 minutes or until broccoli is bright green (tossing constantly to avoid burning). Transfer to dish. Drain chicken, reserve marinade. Coat pan with cooking spray, add chicken pieces, cook turning frequently about 3-4 minutes or until little-browned. Return broccoli to the pan and toss to heat through. Stir in the reserved marinade and bring to boil to thicken. Add more water if need to thin sauce, if necessary. Season to taste. Serve with rice if desired. Good with or without.

Number of Servings: 2

Recipe submitted by SparkPeople user TBOETTE.






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