Chicken and Vegetable Dish

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Chicken and Vegetable Dish
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Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
1275
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie1,275 kcal(61 %)
Protein43.82 g(45 %)
Fat113.57 g(98 %)
Carbohydrates24.09 g(16 %)
Sugar added0.52 g(2 %)
Roughage6.39 g(21 %)
Vitamin A348.19 mg(43,524 %)
Vitamin D0.11 μg(1 %)
Vitamin E17.4 mg(145 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.31 mg(28 %)
Niacin24.75 mg(206 %)
Vitamin B₆0.98 mg(70 %)
Folate164.09 μg(55 %)
Pantothenic acid1.87 mg(31 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.42 μg(14 %)
Vitamin C109.47 mg(115 %)
Potassium843.84 mg(21 %)
Calcium106.86 mg(11 %)
Magnesium85.76 mg(29 %)
Iron3.52 mg(23 %)
Iodine0.75 μg(0 %)
Zinc2.32 mg(29 %)
Saturated fatty acids19.59 g
Cholesterol96.39 mg
Author of this recipe:

Ingredients

for
4
Ingredients
16 ounces
boneless, skinless Chicken breasts
2 tablespoons
1 tablespoon
light soy sauce
1 tablespoon
1 tablespoon
1 teaspoon
Corn starch (mixed with 1 tablespoon water)
16 ounces
2 cloves
garlic (peeled)
2 cups
Peanut oil (divided)
1 cup
canned chickpeas (drained)
1
onion (peeled and sliced)
½ cup
¼ teaspoon
½ teaspoon
granulated sugar

Preparation steps

1.
Rinse chicken, pat dry and cut into chunks.
2.
Mix together the oyster sauce, light soy, dark soy, and water in a small bowl and set aside. In another small bowl, mix the cornstarch and water set aside.
3.
Wash and drain the broccoli. Cut the florets into 3 or 4 pieces. Crush the garlic.
4.
Preheat a wok. Heat 2 cups oil in the wok until it reaches 375º F / 190º C. Add the chicken, and let cook until just white (about 45 to 60 seconds), use a wooden spoon to gently separate the chicken. Quickly remove the chicken from the wok with a slotted spoon or mesh strainer; drain in a colander or on paper towels.
5.
Drain the oil out of the wok. Add 2 tablespoons peanut oil. When the oil is hot, add the crushed garlic and stir fry for 10 seconds.
6.
Add the broccoli, chickpeas, and onion and sprinkle with salt and sugar, stir fry briefly, turning down the heat if necessary. Add the water, and cook the broccoli mixture, covered, for 4 - 5 minutes, or until it turns bright green and is tender but still crisp. Remove mixture from the wok and drain.
7.
Clean out the wok and heat remaining oil. Add the broccoli mixture and the chicken, stirring and tossing to cook the chicken through. Add the sauce and cornstarch mixture in the middle of the wok and stir quickly to thicken. Mix everything together and serve hot.