Quick Low-Carb Recipe

Chicken and Broccoli Stir-Fry

with Walnuts and Oyster Sauce
4.5
Average: 4.5 (14 votes)
(14 votes)
Chicken and Broccoli Stir-Fry

Chicken and Broccoli Stir-Fry - A Chinese classic: spicy and easy to cook

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
413
calories
Calories

Healthy, because

Even smarter

Nutritional values

The mustard oil contained in broccoli pushes the defence against free radicals by enzyme formation directly in the respiratory tract. The aggressive particles enter the body through polluted air, pollen, and cigarette smoke and can cause damage, allergies, and inflammation.

As a side dish, try whole grain basmati rice. It combines the typical aroma with the healthy taste of the outer layers and germination. It also balances your carbohydrate count.

1 serving contains
(Percentage of daily recommendation)
Calorie413 kcal(20 %)
Protein41 g(42 %)
Fat22 g(19 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin22.2 mg(185 %)
Vitamin B₆1.1 mg(79 %)
Folate132 μg(44 %)
Pantothenic acid3.1 mg(52 %)
Biotin11.4 μg(25 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C110 mg(116 %)
Potassium1,273 mg(32 %)
Calcium269 mg(27 %)
Magnesium123 mg(41 %)
Iron4.5 mg(30 %)
Iodine29 μg(15 %)
Zinc3 mg(38 %)
Saturated fatty acids2.4 g
Uric acid360 mg
Cholesterol83 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
12 ounces Broccoli
salt
1 ounce Walnut
2 Red onions
1 garlic
1 piece fresh ginger
9 ounces Chicken breasts
2 tablespoons soy sauce
1 teaspoon cornstarch
2 tablespoons vegetable oil
4 tablespoons Oyster sauce
peppers
1 teaspoon Sambal oelek (or to taste)
How healthy are the main ingredients?
BroccolisaltWalnutgarlicgingerChicken breast
Preparation

Kitchen utensils

1 Pot, 1 Bowl, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Sieve

Preparation steps

1.
Chicken and Broccoli Stir-Fry preparation step 1

Rinse broccoli, pat dry and cut the crown into florets. Trim end of stalk, peel and cut into 1/2-inch cubes.

2.
Chicken and Broccoli Stir-Fry preparation step 2

Blanch broccoli florets and stalk cubes in a pot of boiling salted water just to par-boil, about 2 minutes. Drain, rinse with cold water and drain again. 

3.
Chicken and Broccoli Stir-Fry preparation step 3

Coarsley chop the walnuts.

4.
Chicken and Broccoli Stir-Fry preparation step 4

Peel the onions and finely chop. Peel the garlic and ginger root and finely chop or grate.

5.
Chicken and Broccoli Stir-Fry preparation step 5

Rinse chicken, pat dry and cut into small cubes. Mix in a small bowl with soy sauce and cornstarch.

6.
Chicken and Broccoli Stir-Fry preparation step 6

Heat the oil in a wok (or large pan) over high heat. Stir-fry the chicken until browned all over, about 2 minutes. Remove and set aside.

7.
Chicken and Broccoli Stir-Fry preparation step 7

Add the onions and broccoli to the wok and stir-fry until crisp-tender, about 2 minutes.

8.
Chicken and Broccoli Stir-Fry preparation step 8

Add walnuts, garlic and ginger and stir-fry for 1 minute.

9.
Chicken and Broccoli Stir-Fry preparation step 9

Mix oyster sauce with 4 tablespoons water. Add to vegetables and bring to a boil.

10.
Chicken and Broccoli Stir-Fry preparation step 10

Return chicken to wok and continue to cook, stirring occasionally, until heated through and everything is coated with sauce, about 2 minutes. Season with salt and pepper. Stir in sambal oelek and serve, with rice if desired.