Chicken Stir-Fried w/ Broccoli and Kale (spicy)
 Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 162.7
- Total Fat: 6.6 g
- Cholesterol: 34.2 mg
- Sodium: 110.2 mg
- Total Carbs: 11.1 g
- Dietary Fiber: 3.6 g
- Protein: 17.2 g
View full nutritional breakdown of Chicken Stir-Fried w/ Broccoli and Kale (spicy) calories by ingredient
Introduction
Made about four one-cup servings, depending on what you add.*A note on the chicken; I chose to add only one breast, because I like the taste of chicken but do not want a ton of it, nor the added cholesterol or calories. You can add more if you like meat; I have used up to 3. Made about four one-cup servings, depending on what you add.
*A note on the chicken; I chose to add only one breast, because I like the taste of chicken but do not want a ton of it, nor the added cholesterol or calories. You can add more if you like meat; I have used up to 3.
Number of Servings: 4
Ingredients
-
1 Breast of Boneless, Skinless Chicken Cut in Pieces (optional)
1.5 Tbsp Extra Virgin Olive Oil
3-7 Cloves of Garlic (to taste)
1-2 Bell Peppers, Chopped or sliced
Crushed Red Chili Pepper (to taste)
Broccoli Florets (I used about 5-10oz., to taste)
1 Bunch Kale
1/4 Cup Sun-Dried Tomatoes, Cut in Strips (optional)
Lime Juice (to taste, about 1/4 cup for me)
Salt (to taste)
Directions
1- Depending on preference, steam kale or cook in dutch oven until wilted. If using a dutch oven, heat small amount of oil and toss kale with spoons until bright green; add 1/2 cup water, reduce heat, cover, and cook, stirring occasionally, for about 12-15min. Set aside.
2- Heat olive oil in large wok or skillet; stir in cut chicken and fry until chicken is cooked through. Add garlic and crushed chili pepper and cook about 1-2 minutes, stirring frequently.
3- Add broccoli and stir-fry for about 1 minute; add bell pepper or preferred chili. Stir-fry another 1-2 minutes; add kale, tomatoes, lime juice, and salt.
4- Toss well; if vegetables seem under-cooked, stir-fry a little longer. Add additional crushed chili to taste.
Number of Servings: 4
Recipe submitted by SparkPeople user SARA_DICKINSON.
2- Heat olive oil in large wok or skillet; stir in cut chicken and fry until chicken is cooked through. Add garlic and crushed chili pepper and cook about 1-2 minutes, stirring frequently.
3- Add broccoli and stir-fry for about 1 minute; add bell pepper or preferred chili. Stir-fry another 1-2 minutes; add kale, tomatoes, lime juice, and salt.
4- Toss well; if vegetables seem under-cooked, stir-fry a little longer. Add additional crushed chili to taste.
Number of Servings: 4
Recipe submitted by SparkPeople user SARA_DICKINSON.