| Friday February 10, 2012 |
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Chicken Stir-Fry / Chicken Vegetable Stir-Fry
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submitted by Dr. Gary Farr - Contact the author here.
Last Updated January, 4, 2002
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Chicken Vegetable Stir-Fry |
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Ingredients 4 skinless boneless chicken breast halves 2 tbsp. vegetable oil 2 tbsp. low sodium soy sauce 1-1/2 tbsp. cornstarch 1 lg. red bell pepper, cut in 1 in. squares 1 med. red onion, cut in thin wedges 1 lg. broccoli spear, separated into florets 3/4 cup chicken broth 1/2 tsp. sugar 1/4 tsp. red pepper flakes 2 cloves garlic, crushed 1 can (8-ounce) water chestnuts, drained
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Instructions 1. Cut chicken into cubes. Place the chicken in a bowl and add 1 teaspoon of the oil, 1 tablespoon soy sauce and 1/2 tsp. cornstarch. Toss to coat chicken. 2. In a small bowl, combine broth, sugar, red pepper flakes and remaining soy sauce and cornstarch. 3. In a large skillet, heat 1 tbsp. oil over medium-high heat. Add chicken. Stir-fry for 2-3 minutes or until chicken is opaque. Transfer chicken to plate. 4. Add remaining oil, pepper, onion, broccoli, garlic and stir-fry until onions start to wilt. Add water chestnuts and chicken. Add broth mixture and bring to a boil.Cook, stirring constantly until the vegetables are crisp-tender and the chicken is done. Serve over hot cooked rice. |
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| Nutritional Facts |
| Amount Per Serving |
% DV |
| Calories 148 cal |
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| Protein 3.9 g |
8 % |
| Carbohydrates 18.8 g |
6 % |
| Total fat 6.8 g |
10 % |
| Cholesterol 0 mg |
0 % |
| Dietary fiber 3.8 g |
15 % |
| Sodium 460 mg |
19 % |
| Calories from fat 42.5 % |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
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Calories |
2,000 |
2,500 |
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| Total Fat |
Less than |
65 g |
80 g |
| Saturated Fat |
Less than |
20 g |
25 g |
| Cholesterol |
Less than |
300 mg |
300 mg |
| Sodium |
Less than |
2,400 mg |
2,400 mg |
| Potassium |
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3,500 mg |
3,500 mg |
| Total Carbohydrate |
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300 g |
300 g |
| Dietary Fiber |
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25 g |
25 g |
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