Chicken Stir-Fry
100%
0
Nutrition balance score
Good
Glycemic Index
65
Moderate
Glycemic Load
44
High
Nutrition per serving
Calories450.4 kcal (23%)
Total Fat5.5 g (8%)
Carbs66.9 g (26%)
Sugars9.9 g (11%)
Protein31.1 g (62%)
Sodium1654.2 mg (83%)
Fiber3.2 g (11%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
2 cupswhite rice
4 cupswater
⅔ cupsoy sauce
¼ cupbrown sugar
1 tablespooncornstarch
1 tablespoonfresh garlic
minced
1 tablespoonfresh ginger
minced
¼ teaspoonred pepper flakes
3skinless boneless chicken breasts
thinly sliced
1 tablespoonsesame oil
1green bell pepper
matchsticks
8 ouncewater chestnuts
sliced, drained
1 headbroccoli florets
1 cupcarrots
sliced
1onion
large chunks
1 tablespoonsesame oil
Instructions
Step 1
1. Bring rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until rice is tender, and liquid has been absorbed, 20-25 minutes.
Step 2
2. Combine soy sauce, brown sugar, and cornstarch in a small bowl; stir until smooth. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.
Step 3
3. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes. Remove vegetables from skillet and keep warm.
Step 4
4. Remove chicken from marinade, reserving liquid. Heat 1 tablespoon sesame oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender; 5 to 7 minutes. Serve over rice.
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