Your Recipe

Chicken& Vegetable stir-fry

Ingrédient Quantité Calories
Broccoli 455g 155kcal
Chicken broiler, raw, meat only boneless breast 455g 546kcal
Bouillon de poulet 240g 641kcal
Sucre brun 3g 11kcal
Champignons blancs 225g 50kcal
Racine de gingembre 3g 2kcal
Ail 9g 13kcal
Huile végétale 41.4g 367kcal
Farine de blé, blanche, tout usage, non enrichie 30g 109kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 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!

Valeurs nutritives
Taille des portions 257 g | ml
Quantité par portion 323
1353
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 15g 19%
Gras saturés 2.8g 14%
Sodium 10091mg 439%
Total des glucides 19g 7%
Fibres alimentaires 2.6g 9%
Sucre 9.6g
Protéine 29g 58%
Vitamine D 0.1mcg 0%
Calcium 123mg 9%
Fer 1.7mg 10%
Potassium 797mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 30.333 mcg 3%
Thiamine [B1] 0.21 mg 17%
Riboflavine [B2] 0.582 mg 45%
Niacine [B3] 10.331 mg 65%
Acide pantothénique [B5] 2.458 mg 49%
Vitamine B6 0.87 mg 51%
Cobalamine [B12] 0.294 mcg 0%
Floate [B9] 81.047 mcg 0%
Vitamine C 69.364 mg 77%
Vitamine D 0.075 mcg 0%
Vitamine E 2.071 mg 14%
Vitamine K 91.968 mcg 77%
Bétaïne 13.981 mg 0%
Choline 134.299 mg 24%
Carbohydrates
nutriment Quantité DV
Total des glucides 19.1 g 7%
Sugars 9.6 g 19%
Fibres alimentaires 2.6 g 9%
Carbohydrate 14.5 g 0%
Glucides nets 9.5g
acides aminés
nutriment Quantité DV
Alanine 1.254 g 0%
Arginine 1.424 g 0%
Acide aspartique 2.015 g 0%
Cystéine 0.217 g 0%
Acide glutamique 3.478 g 0%
Glycine 0.923 g 0%
Histidine 0.738 g 0%
Isoleucine 1.001 g 0%
Leucine 1.674 g 0%
Lysine 1.844 g 0%
Méthionine 0.507 g 0%
Phénylalanine 0.883 g 0%
Proline 0.795 g 0%
Sérine 0.87 g 0%
Thréonine 0.939 g 0%
Tryptophane 0.26 g 0%
Tyrosine 0.697 g 0%
Valine 1.148 g 0%
Minéraux
nutriment Quantité DV
Calcium 123.32 mg 9%
Cuivre 0.2 mg 22%
Fluorure 0 mcg 0%
Fer 1.72 mg 10%
Magnésium 73.87 mg 18%
Manganèse 0.44 mg 19%
Phosphore 340.24 mg 27%
Potassium 796.81 mg 17%
Sélénium 35.86 mcg 65%
Sodium 10091.32 mg 439%
Zinc 1.22 mg 11%
autres
nutriment Quantité DV
Eau 171.245 g 0%
Cendres 22.879 g 0%