Your Recipe

Chicken& Vegetable stir-fry

Ingredient Amount Calories
Broccoli, raw 455g 155kcal
Chicken broiler, raw, meat only boneless breast 455g 546kcal
Bouillon/Chicken broth 240g 641kcal
Brown sugar 3g 11kcal
Mushrooms white 225g 50kcal
Ginger root 3g 2kcal
Garlic 9g 13kcal
Vegetable oil 41.4g 367kcal
Wheat flour, white, all-purpose, unenriched 30g 109kcal
Soy sauce made from soy and wheat (shoyu), low 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!

Nutrition Facts
Portion Size 257 g | ml
Amount Per Portion 323
1353
kcal
kilojoules
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2.8g 14%
Sodium 10091mg 439%
Total Carbohydrate 19g 7%
Dietary Fiber 2.6g 9%
Sugar 9.6g
Protein 29g 58%
Vitamin D 0.1mcg 0%
Calcium 123mg 9%
Iron 1.7mg 10%
Potassium 797mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 2.458 mg 49%
Vitamin B6 0.87 mg 51%
Cobalamin [B12] 0.294 mcg 0%
Floate [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%
Betaine 13.981 mg 0%
Choline 134.299 mg 24%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 19.1 g 7%
Sugars 9.6 g 19%
Dietary fiber 2.6 g 9%
Carbohydrate 14.5 g 0%
Net carbs 9.5g
Aminoacids
Nutrient Amount DV
Alanine 1.254 g 0%
Arginine 1.424 g 0%
Aspartic acid 2.015 g 0%
Cysteine 0.217 g 0%
Glutamic acid 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%
Methionine 0.507 g 0%
Phenylalanine 0.883 g 0%
Proline 0.795 g 0%
Serine 0.87 g 0%
Threonine 0.939 g 0%
Tryptophan 0.26 g 0%
Tyrosine 0.697 g 0%
Valine 1.148 g 0%
Minerals
Nutrient Amount DV
Calcium 123.32 mg 9%
Copper 0.2 mg 22%
Fluoride 0 mcg 0%
Iron 1.72 mg 10%
Magnesium 73.87 mg 18%
Manganese 0.44 mg 19%
Phosphorus 340.24 mg 27%
Potassium 796.81 mg 17%
Selenium 35.86 mcg 65%
Sodium 10091.32 mg 439%
Zinc 1.22 mg 11%
Other
Nutrient Amount DV
Water 171.245 g 0%
Ash 22.879 g 0%