Chicken and Broccoli Stir Fry (4 points per cup)

Name: Chicken and Broccoli Stir Fry (4 points per cup)
Cuisine: Asian
Ingredients: 1/4 cup low sodium soy sauce (or use gf soy sauce*); 1/2 cup chicken broth*; 1 tablespoon cornstarch; 2 tablespoons mirin; 1 tablespoon sugar; 2 teaspoons sesame oil; 1/4 teaspoon white pepper; 1 tablespoon canola oil, divided; 1 tablespoon minced garlic; 1 lbs chicken breast; 2 cups frozen broccoli florets

10 steps

Updated at: Thu, 17 Aug 2023 13:02:47 GMT

Nutrition balance score

Great

Glycemic Index

Low

Nutrition per serving

Calories1054 kcal (53%)

Total Fat54.8 g (78%)

Carbs60.1 g (23%)

Sugars28.6 g (32%)

Protein83.8 g (168%)

Sodium2724.2 mg (136%)

Fiber9.8 g (35%)

% Daily Values based on a 2,000 calorie diet

Ingredients

0 servings

¼ cuplow sodium soy sauce

or use gf soy sauce

½ cupchicken broth

1 tablespooncornstarch

2 tablespoonsmirin

1 tablespoonsugar

2 teaspoonssesame oil

¼ teaspoonwhite pepper

1 tablespooncanola oil

divided

1 tablespoonminced garlic

1 lbschicken breast

2 cupsfrozen broccoli florets

Instructions

Step 1

Slice chicken into thin strips. In a large measuring cup or bowl add the soy sauce, chicken broth, cornstarch, mirin, sugar, sesame oil and white pepper and whisk until everything is completely dissolved.

Step 2

In a large skillet add one teaspoon canola oil on medium high heat and cook half the chicken until just cooked through, about 2-3 minutes on each side.

Step 3

Repeat with the second half of the chicken and an additional teaspoon of oil.

Step 4

Remove the chicken to a plate.

Step 5

Add in the remaining oil, garlic and ginger and cook for 30-45 seconds until very fragrant but not browned.

Step 6

Stir the garlic and ginger well and add in the sauce, whisking well.

Step 7

Thaw broccoli by rinsing with warm water in collander. Add the broccoli to sauce in pan and let the sauce cook for 2-3 minutes until thickened.

Step 8

Add in the chicken and stir well to coat.