Chicken, Broccoli and Cashew Stir Fry
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.
(Percentage of daily recommendation)
| Calorie | 459 cal. | (22 %) | ||
| Protein | 46.42 g | (47 %) | ||
| Fat | 24.98 g | (22 %) | ||
| Carbohydrates | 14.68 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.12 g | (17 %) |
| Vitamin A | 356.09 mg | (44,511 %) | ||
| Vitamin D | 0.12 μg | (1 %) | ||
| Vitamin E | 2.74 mg | (23 %) | ||
| Vitamin B₁ | 0.38 mg | (38 %) | ||
| Vitamin B₂ | 0.34 mg | (31 %) | ||
| Niacin | 28.24 mg | (235 %) | ||
| Vitamin B₆ | 1.12 mg | (80 %) | ||
| Folate | 127.26 μg | (42 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 1.57 μg | (3 %) | ||
| Vitamin B₁₂ | 0.42 μg | (14 %) | ||
| Vitamin C | 57.59 mg | (61 %) | ||
| Potassium | 799.52 mg | (20 %) | ||
| Calcium | 183.76 mg | (18 %) | ||
| Magnesium | 113.6 mg | (38 %) | ||
| Iron | 5.36 mg | (36 %) | ||
| Iodine | 0.9 μg | (0 %) | ||
| Zinc | 3.14 mg | (39 %) | ||
| Saturated fatty acids | 4.34 g | |||
| Cholesterol | 107.84 mg |
Ingredients
- 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
Preparation steps
Rinse broccoli. Rinse chicken and cut into strips. Peel and finely chop onion, garlic, and ginger.
Rinse and cut the scallions into diagonal rings.
Heat oil in large frying pan or wok. Sauté onions, garlic and ginger. Add cashews and cook over low heat.
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.
Season with soy sauce.
