Stir-fried Chicken and Vegetables
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
97
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 97 cal. | (5 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 112.8 μg | (188 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 169 mg | (178 %) | ||
| Potassium | 499 mg | (12 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 31 mg | (10 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps Peanut oil
- 3 cloves garlic cloves (minced)
- 1 Tbsp fresh ginger (peeled and minced)
- 1 yellow Bell pepper (washed; seeds removed and cut into strips)
- 1 red Bell pepper (washed; seeds removed and cut into strips)
- 2 cups fresh Mushrooms (cleaned and sliced)
- 3 cups Broccoli (washed; trimmed and cut into bite-size pieces)
- salt (to taste)
- 1 cup water
- 2 Tbsps low-sodium soy sauce
- freshly ground Black pepper
Preparation steps
1.
Heat a large wok or nonstick skillet over medium-high heat until hot. Add 1 tablespoon peanut oil and carefully swirl to coat the pan. Add half of the ginger and half of the garlic and cook until fragrant, about 15 seconds. Increase the heat to high; add peppers and cook, stirring for several minutes. Add the mushrooms and broccoli and cook until the mushrooms release their water and the broccoli is bright green, about 3 to 5 minutes.
2.
Season with salt and add 1 cup water. Stir and cook until the liquid has almost evaporated and the broccoli is tender. Transfer the vegetable to a plate.
3.
Turn the heat down to medium, add the remaining oil, garlic and ginger. Stir in the chicken; increase the heat to high. Cook, stirring frequently until chicken is cooked through and browned, about 5 to 6 minutes.
4.
Reduce heat, return vegetables to the pan, stirring to combined. Add soy sauce, season with pepper. Add a tablespoon of water if mixture is dry. Cook for several minutes or until liquid is reduced.
5.
Check seasoning, adjust if necessary. Transfer to a serving plate. Serve.
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