Your Recipe

Chicken& Vegetable stir-fry

Zutat  Menge  Kalorien 
Brokkoli, roh 455g 155kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 455g 546kcal
Bouillon/Hühnerbrühe 240g 641kcal
Brauner Zucker 3g 11kcal
Pilz weiss 225g 50kcal
Ingwerwurzel 3g 2kcal
Knoblauch 9g 13kcal
Pflanzenöl 41.4g 367kcal
Weizenmehl, weiß, Allzweckmehl, nicht angereichert 30g 109kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 80g 46kcal

Recipe Instructions:

Ingredients
1 lb chicken breast(455 g), cubed
salt, to taste
pepper, to taste
1 lb broccoli florets(455 g)
8 oz mushroom(225 g), sliced
3 tablespoons oil, for frying
SAUCE
3 cloves garlic, minced
1 tablespoon ginger, minced
2 teaspoons sesame oil
⅓ cup reduced sodium soy sauce(80 mL)
1 tablespoon brown sugar
1 cup chicken broth(240 mL)
¼ cup flour(30 g)
Preparation
In a large pan on medium-high heat, add 1 tablespoon of oil. Once the oil is hot, add chicken, season with salt and pepper, and sauté until cooked through and browned. Remove cooked chicken from pan and set aside.
In the same pan, heat 1 tablespoon of oil and add mushrooms. When the mushrooms start to soften, add broccoli florets and stir-fry until the broccoli is tender. Remove cooked mushrooms and broccoli from the pan and set aside.
Add 1 tablespoon of oil to the pan and sauté garlic and ginger until fragrant. Add the remaining sauce ingredients and stir until smooth.
Return the chicken and vegetables to the saucy pan, stir until heated through.
Serve with hot rice or noodles.
Enjoy!

Nährwertangaben 
Portionsgröße  257 g | ml
Menge pro Portion  323
1353
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  2.8g 14%
Natrium 10091mg 439%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  2.6g 9%
Zucker  9.6g
Protein  29g 58%
Vitamin D 0.1mcg 0%
Kalzium 123mg 9%
Eisen  1.7mg 10%
Kalium 797mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 30.333 mcg 3%
Thiamin [B1] 0.21 mg 17%
Riboflavin [B2] 0.582 mg 45%
Niacin [B3] 10.331 mg 65%
Pantothensäure [B5] 2.458 mg 49%
Vitamin B6 0.87 mg 51%
Cobalamin [B12] 0.294 mcg 0%
Folat [B9] 81.047 mcg 0%
Vitamin C 69.364 mg 77%
Vitamin D 0.075 mcg 0%
Vitamin E 2.071 mg 14%
Vitamin K 91.968 mcg 77%
Betain 13.981 mg 0%
Cholin 134.299 mg 24%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.1 g 7%
Sugars 9.6 g 19%
Ballaststoffe  2.6 g 9%
Carbohydrate 14.5 g 0%
Netto-Kohlenhydrate 9.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.254 g 0%
Arginin 1.424 g 0%
Asparaginsäure 2.015 g 0%
Cystein 0.217 g 0%
Glutaminsäure 3.478 g 0%
Glycin 0.923 g 0%
Histidin 0.738 g 0%
Isoleucin 1.001 g 0%
Leucin 1.674 g 0%
Lysin 1.844 g 0%
Methionin 0.507 g 0%
Phenylalanin 0.883 g 0%
Prolin 0.795 g 0%
Serin 0.87 g 0%
Threonin 0.939 g 0%
Tryptophan 0.26 g 0%
Tyrosin 0.697 g 0%
Valin 1.148 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 123.32 mg 9%
Kupfer 0.2 mg 22%
Fluorid 0 mcg 0%
Eisen  1.72 mg 10%
Magnesium 73.87 mg 18%
Mangan 0.44 mg 19%
Phosphor 340.24 mg 27%
Kalium 796.81 mg 17%
Selen 35.86 mcg 65%
Natrium 10091.32 mg 439%
Zink 1.22 mg 11%
andere
Nährstoff Menge  DV
Wasser 171.245 g 0%
Asche 22.879 g 0%