Chicken Stir-Fry With Broccoli and Tomatoes
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 167.2
- Total Fat: 2.1 g
- Cholesterol: 36.4 mg
- Sodium: 520.9 mg
- Total Carbs: 21.8 g
- Dietary Fiber: 2.8 g
- Protein: 15.9 g
View full nutritional breakdown of Chicken Stir-Fry With Broccoli and Tomatoes calories by ingredient
Introduction
This healthy, colorful dish will have you out of the kitchen in no time. This healthy, colorful dish will have you out of the kitchen in no time.Number of Servings: 4
Ingredients
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2 teaspoons canola oil or other vegetable oil
1/4 teaspoon salt
1 pound boneless chicken breast, cut into 1-inch cubes
1 tablespoon soy sauce
2 teaspoons finely chopped garlic
1 teaspoon finely chopped fresh ginger or 1/4 teaspoon ground ginger
3 cups broccoli florets
1 cup reduced-sodium chicken broth, divided
1 tablespoon cornstarch
4 firm-ripe plum tomatoes, quartered lengthwise
Directions
1. Heat oil and salt in a 12-inch nonstick skillet or wok over medium-high heat. When oil is very hot, add chicken breast and stir-fry 3 minutes. Add soy sauce, garlic, and ginger and stir well.
2. Add broccoli, then slowly add 1/2 cup chicken broth. Cover and cook 2 to 3 minutes or until broccoli is just tender.
3. Meanwhile, mix cornstarch into remaining 1/2 cup broth until dissolved. Stir tomatoes and cornstarch mixture into skillet. Reduce heat to medium-low and simmer 2 minutes or until sauce thickens and clears. Serve hot.
You can substitute lean slices of beef or pork loin for the chicken, and red or yellow bell peppers for the tomato, if you like. If you use bell peppers, add them to the skillet at the same time as the broccoli. Serve this dish with brown rice or noodles.
"I added some red pepper flakes and more garlic. Also added snow pea pods, which gave it more crunch. I put it over a small amount of rice noodles. Next time I make it, I'll try it over brown rice (fewer calories)."
2. Add broccoli, then slowly add 1/2 cup chicken broth. Cover and cook 2 to 3 minutes or until broccoli is just tender.
3. Meanwhile, mix cornstarch into remaining 1/2 cup broth until dissolved. Stir tomatoes and cornstarch mixture into skillet. Reduce heat to medium-low and simmer 2 minutes or until sauce thickens and clears. Serve hot.
You can substitute lean slices of beef or pork loin for the chicken, and red or yellow bell peppers for the tomato, if you like. If you use bell peppers, add them to the skillet at the same time as the broccoli. Serve this dish with brown rice or noodles.
"I added some red pepper flakes and more garlic. Also added snow pea pods, which gave it more crunch. I put it over a small amount of rice noodles. Next time I make it, I'll try it over brown rice (fewer calories)."
Member Ratings For This Recipe
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METICULOUSGIRL
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BMCB42
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KELLIHANSON
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AT_MY_STRONGEST
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CD2352795
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TWALSH8
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MOJOHOYA
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SMILEYRUG
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L8DYBUG324
This was absolutely delicious!! I made some modifications because I didn't have broccoli (used a bag of frozen stir-fry veggie mix); also wanted to add a bit more flavor. Didn't add the tomatoes. Added more ginger powder and garlic. Also sauteed onions with the garlic and chicken first. YUM!! - 1/24/08
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SMBURKHART
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GRACEANNROSE
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ROCKINANNA
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NSOTO1126
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BETH121683
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KITTIEGEE
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ALICIADAWN1981
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BARBIE66
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CD2693807
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DAVENOHE
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1CRAZYDOG
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DJ4HEALTH
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JERICKSON9
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GODDESSGIGI1
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IRISHEI
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XJIMBA1
I already had thin chicken breasts marinating in italian dressing so I used this and cooked without the oil. Also used red peppers instead of tomatoes. Came out a little more watery then I wanted but my daughter loved dipping the broccoli in the extra sauce. Wife asked if it was soup...whatever! - 5/28/14
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KBITZNELSON
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SRBAILEY12
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STACMOMTO2
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KIKI0531
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KDBLAIR
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SWINGGEORGE
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MENOSTOP2011
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SPARKLINKOHLA
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KBENGTSON
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LMA456
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MOTIV8TEDMOM23
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LYNNEEEEPOOH
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MISSY758
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READINGGAL
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AEHLERS1
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BMCDANIEL1
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READY4MO
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ROOSSIE
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BIGCHEFMAR53
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PHATGURL09
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FATKAT2008
