Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Chicken and Broccoli Stir-Fry
- Ingredients
- 12 ozs Broccoli
- salt
- 1 oz Walnut
- 2 Red onions
- 1 garlic clove
- 1 pc fresh ginger
- 9 ozs Chicken breasts
- 2 Tbsps soy sauce
- 1 tsp cornstarch
- 2 Tbsps vegetable oil
- 4 Tbsps Oyster sauce
- peppers
- 1 tsp Sambal oelek (or to taste)
Rinse broccoli, pat dry and cut the crown into florets. Trim end of stalk, peel and cut into 1/2-inch cubes.
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.
Coarsley chop the walnuts.
Peel the onions and finely chop. Peel the garlic and ginger root and finely chop or grate.
Rinse chicken, pat dry and cut into small cubes. Mix in a small bowl with soy sauce and cornstarch.
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.
Add the onions and broccoli to the wok and stir-fry until crisp-tender, about 2 minutes.
Add walnuts, garlic and ginger and stir-fry for 1 minute.
Mix oyster sauce with 4 tablespoons water. Add to vegetables and bring to a boil.
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.
(Percentage of daily recommendation)
| Calorie | 413 cal. | (20 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
Healthy, because
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.
Even smarter
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.