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Chicken Stir-Fry
  (148 ratings) Nutrition Information:
Calories: 149Protein: 16 g Carbs: 7 g Fat: 6 g Saturated Fat: 1 g Sodium: 323 mg Fiber: 2 g
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This savory dish is easy and delicious. You can also use tofu, lean pork or beef for an equally tasty variation. Serve with brown rice.
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Ingredients:
2 Tbsp cornstarch
1/4 cup lite soy sauce
1/8 tsp ground ginger
2 tsp garlic powder
1/2 tsp white pepper
1 Tbsp sesame oil (optional)
1 3/4 cups chicken broth
1/2 cup water
1 Tbsp vegetable oil
1 lb skinless, boneless chicken breasts, diced
1 Tbsp canola oil
Vegetables:
1 1/2 cups peeled and diced carrots
1/3 cup diced onions
2 1/2 cups fresh broccoli florets
1/4 cup lite soy sauce
1/8 tsp ground ginger
2 tsp garlic powder
1/2 tsp white pepper
1 Tbsp sesame oil (optional)
1 3/4 cups chicken broth
1/2 cup water
1 Tbsp vegetable oil
1 lb skinless, boneless chicken breasts, diced
1 Tbsp canola oil
Vegetables:
1 1/2 cups peeled and diced carrots
1/3 cup diced onions
2 1/2 cups fresh broccoli florets
Directions:
| 1 | Sauce: dissolve cornstarch in soy sauce. Add ginger, garlic, pepper, and sesame oil (optional) to cornstarch mixture and whisk to blend. |
| 2 | In saucepan, bring chicken broth and water to a boil. |
| 3 | Slowly add cornstarch mixture, whisking continuously until combined. Return sauce to a boil. Reduce heat to simmer and continue cooking until sauce is smooth and thick, about 3 to 5 minutes. Remove from heat. |
| 4 | In a medium skillet, heat 1 Tbsp oil over medium-high heat. Add chicken and saute over medium heat for 5 to 10 minutes until no signs of pink remain. Remove chicken and set aside. |
| 5 | In the same skillet, heat 1 Tbsp of oil over medium-high heat. Saute carrots for 4 minutes. Add onions and cook for 1 minute. Add broccoli and cook for 2 more minutes. |
| 6 | Add cooked chicken and reserved sauce to vegetables and toss to thoroughly coat. |
| 7 | Serving Size: 3/4 cup. |
| 8 | ENJOY! |
| Ratings & Reviews |
(148 ratings) |
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| Features from Our Dietitian |
 Dietitian ConsultMeghan Tiernan (MS, RD, LDN) is a registered dietitian with
a passion for helping others achieve a healthy lifestyle. She strives
to help others learn the most nutritious way to eat, in order to achieve
good health. |
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