Spicy Chicken and Broccoli Stir Fry
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 270.1
- Total Fat: 8.3 g
- Cholesterol: 74.4 mg
- Sodium: 581.7 mg
- Total Carbs: 19.0 g
- Dietary Fiber: 4.0 g
- Protein: 31.0 g
View full nutritional breakdown of Spicy Chicken and Broccoli Stir Fry calories by ingredient
Introduction
Delightfully easy and spicy Chinese dish for a healthy, veggie filled dinner!Adapted from WW Powerfoods cookbook. Delightfully easy and spicy Chinese dish for a healthy, veggie filled dinner!
Adapted from WW Powerfoods cookbook.
Number of Servings: 4
Ingredients
-
1 cup reduced-sodium chicken broth
2 T Chinese Rice-wine
1 T soy sauce (gluten-free to maintain GF)
1 T cornstarch
1 1/2 t. Chili-garlic sauce
4 t Canola or sunflower oil
1 pound chicken tenders or chicken breast, cut lengthwise, into 1/4-inch pieces.
4 cups small broccoli florets
2 small red/yellow bell peppers, thinly sliced
4 scallions, cut into 1/2-inch pieces
2 garlic cloves, minced
1/4 c chopped fresh cilantro (2 T dried)
Tips
Serve on brown rice for a nice health dinner!
Directions
1. Whisk together broth, wine, soy sauce, cornstarch, and chili-garlic sauce in small bowl until smooth. set aside.
2. Heat large heavy skillet or wok over medium-high heat until a drop of water sizzles in pan. Add 2 teaspoons of oil and swirl to coat skillet. Add chicken and cook, stirring often, until chicken is cooked through, about 4-5 minutes. Transfer to plate.
3. Add remaining 2 teaspoons of oil to skillet. Add broccoli, bell peppers, and scallions and stir-fry until until vegetables are crisp-tender, 3-5 minutes. Add garlic and stir-fry until fragrant, 30 seconds.
4. Add chicken and cornstarch mixture; cook, stirring constantly, until mixture comes to a boil and sauce thickens, about 1 minutes. Stir in cilantro and serve at once.
Serving Size: 4 - 2 cup servings.
Number of Servings: 4
Recipe submitted by SparkPeople user JENNIAUN.
2. Heat large heavy skillet or wok over medium-high heat until a drop of water sizzles in pan. Add 2 teaspoons of oil and swirl to coat skillet. Add chicken and cook, stirring often, until chicken is cooked through, about 4-5 minutes. Transfer to plate.
3. Add remaining 2 teaspoons of oil to skillet. Add broccoli, bell peppers, and scallions and stir-fry until until vegetables are crisp-tender, 3-5 minutes. Add garlic and stir-fry until fragrant, 30 seconds.
4. Add chicken and cornstarch mixture; cook, stirring constantly, until mixture comes to a boil and sauce thickens, about 1 minutes. Stir in cilantro and serve at once.
Serving Size: 4 - 2 cup servings.
Number of Servings: 4
Recipe submitted by SparkPeople user JENNIAUN.