Good For Your Skin

Chicken, Broccoli and Cashew Stir Fry

4.75
Average: 4.8 (4 votes)
(4 votes)
Chicken, Broccoli and Cashew Stir Fry
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
459
calories
Calories

Healthy, because

Even smarter

Nutritional values

Did you know that broccoli can reduce the risk of sunburn? The secondary plant substance sulforaphane contained in it stimulates certain enzymes in the skin cells to reduce the skin redness caused by harmful UV rays by an average of 38 percent. And the chicken provides sufficient satiating protein.

One vegetable many names: Stick broccoli is also known as asparagus broccoli, bimi or broccolini. It is a typical Japanese vegetable that tastes like broccoli and asparagus and combines the best ingredients from both. Among other things, it is rich in zinc, folic acid and iron.

1 serving contains
(Percentage of daily recommendation)
Calorie459 kcal(22 %)
Protein46.42 g(47 %)
Fat24.98 g(22 %)
Carbohydrates14.68 g(10 %)
Sugar added0 g(0 %)
Roughage5.12 g(17 %)
Vitamin A356.09 mg(44,511 %)
Vitamin D0.12 μg(1 %)
Vitamin E2.74 mg(23 %)
Vitamin B₁0.38 mg(38 %)
Vitamin B₂0.34 mg(31 %)
Niacin28.24 mg(235 %)
Vitamin B₆1.12 mg(80 %)
Folate127.26 μg(42 %)
Pantothenic acid1.8 mg(30 %)
Biotin1.57 μg(3 %)
Vitamin B₁₂0.42 μg(14 %)
Vitamin C57.59 mg(61 %)
Potassium799.52 mg(20 %)
Calcium183.76 mg(18 %)
Magnesium113.6 mg(38 %)
Iron5.36 mg(36 %)
Iodine0.9 μg(0 %)
Zinc3.14 mg(39 %)
Saturated fatty acids4.34 g
Cholesterol107.84 mg

Ingredients

for
4
Ingredients
18 ozs Broccolini (or broccoli)
18 ozs Chicken breasts
1 small onion
2 garlic cloves
1 oz ginger
2 scallions
4 Tbsps dark sesame oil
2 ozs Cashews
1 dried chili pepper
1 tsp Coriander
½ tsp black peppercorns
1 tsp sharp Curry powder
10 ozs Chicken broth
soy sauce
How healthy are the main ingredients?
Chicken breastCashewsesame oilgingeroniongarlic clove

Preparation steps

1.

Rinse broccoli. Rinse chicken and cut into strips. Peel and finely chop onion, garlic, and ginger. 

Rinse and cut the scallions into diagonal rings.

2.

Heat oil in large frying pan or wok. Sauté onions, garlic and ginger. Add cashews and cook over low heat.

3.

Crush chili pepper, cilantro seeds and peppercorns in a mortar and add to pan or wok. Stir fry the chicken strips, scallion and broccoli. Add curry powder and broth, thoroughly mix.  Cook on high heat for 5 minutes, stirring frequently.

4.

Season with soy sauce.