Healthy Broccoli Chicken Stir Fry

By Elizabeth Jarrard, Dietetics Student, Sargent College

Tempted to order Take-out tonight? Why don’t you try whipping up this healthy stir-fry instead? Not only is it good for you, delicious, and simple, but it could even save you money! Serve with friends, and take any leftovers to class the next day. If you’re vegetarian, Tofu works great in the place of chicken.

GARLIC CHICKEN-BROCCOLI STIR-FRY

Makes 4 servings
Serving size: 1 ½ cups stir-fry over 1 cup brown rice

INGREDIENTS

2 tsp sesame or vegetable oil, divided
1 lb boneless, skinless chicken breasts
1 cup fat-free, low-sodium chicken broth
4 garlic cloves
1 ½ tablespoons cornstarch
¼ tsp crushed red pepper
2 red bell peppers cut into thin strips
2 cups fresh broccoli florets
1 (8oz) can sliced water chestnuts, drained
2 Tbsp low-sodium soy sauce
4 cups cooked brown rice

DIRECTIONS

1.       Cook instant rice as directed on the package. Keep warm on stove. If using regular brown rice start cooking that first and let cook while making stir-fry. If using microwavable brown rice wait until almost done cooking to heat up.

 

2.       Cut broccoli spears off of the stem, red bell pepper into thin slices, and mince garlic. Set aside.

*A fresh or frozen mix of stir-fry vegetables can be substituted here to save time.

3.       Cut up 1 lb skinless, boneless chicken breast into 1/2 inch slices. Set aside.

4.       Place large nonstick skillet over medium heat until hot.

5.       Add 1 teaspoon sesame oil to pan and tilt to coat evenly.

6.       Add chicken and stir fry until temperature is 165 F (approx 5-7 min). Remove chicken and set aside.

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7.       Combine broth, garlic, crushed red pepper, and cornstarch. Stir until cornstarch dissolves. Set aside.

8.       Add remaining sesame oil, red bell pepper, and broccoli; stir-fry 1-2 min.

9.       Add water chestnuts; stir-fry for 1 min.

10.   Increase heat to high. Stir broth mixture and add to pan with soy sauce and chicken.

11.   Bring to a boil; cook 1-2 min or until slightly thickened.

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12.   Prepare ready whole grain rice in the microwave if not already prepared.

13.   Serve 1 ½ cups of stir-fry over 1 c brown rice.

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Enjoy!

NUTRITION FACTS

Serving Size = 1.5 cups stir-fry + 1 cup brown rice

Calories 430 calories
Fat 7g
Saturated Fat 1.5g
Protein 31g
Carbohydrates 60g
Sodium 460mg

*Recipe modified from Cooking Light Superfast, January 2003.

Prepared by Dietetic Intern Amy Vos in the Healthy Cooking on a Budget class this September.

3 Comments

metrorrhagia posted on December 12, 2011 at 8:16 pm

wonderful post, very informative. I’m wondering why the opposite experts of this sector don’t realize this. You must proceed your writing. I am sure, you have a huge readers’ base already!

Manuel Ayim . A posted on January 4, 2012 at 7:03 pm

Is this a healthy food to eat or just some quick to eat meal. I notice you have some fresh ingredients and canned ingredients ((8oz) can sliced water chestnuts, drained) on the recipe menu. Most of the time the take-out meal tastes better than the one we prepare ourselves, though there may not be any difference in the methods of preparation.

Mary Anne Smith posted on April 19, 2013 at 5:16 am

This is my favorite recipe because for me it was very delicious on my taste. Thanks for sharing it because I cooked it already. Keep on sharing!

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