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EatSmarter exclusive recipe

Chicken and Broccoli Stir-Fry

with Walnuts and Oyster Sauce
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Chicken and Broccoli Stir-Fry

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

Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
413
calories
Calories
0
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Ingredients

for
2
servings
12 ounces
1 ounce
2
1
1 piece
fresh Ginger root (about 20 grams; or to taste)
9 ounces
2 tablespoons
1 teaspoon
2 tablespoons
4 tablespoons
1 teaspoon
Sambal oelek (or to taste)
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 cm (approximately 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.

Health information

Exact nutritional values of this recipe  
Nutritions
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:
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