Chicken Stir Fry With Broccoli & Carrots
|Water/Chicken stock||2 1⁄4 Cup (36 tbs)|
|Long grain rice||1 Cup (16 tbs)|
|Vegetable oil||2 Tablespoon|
|Boneless skinless chicken breasts||1 Pound, cut into 1/2 inch strips|
|Broccoli florets||2 Cup (32 tbs) (Small)|
|Carrots||3 , thinly sliced|
|Garlic||1 Clove (5 gm), minced|
|Minced ginger||1 Teaspoon|
|Green onion||1 , chopped|
|Chopped sweet red pepper||2 Tablespoon|
|Hoisin sauce||2 Tablespoon|
|Tabasco sauce||1⁄4 Teaspoon|
|Chopped coriander||1⁄4 Teaspoon|
In large saucepan, bring 2 cups (500 ml) water to boil over high heat; stir in rice. Reduce heat to medium-low; simmer, covered, 15 minutes. Remove saucepan from heat; let stand, covered, 5 minutes.
Meanwhile, in wok or large nonstick skillet, heat oil over high heat. Add chicken; stir-fry 2 minutes, until no longer pink inside. Remove with slotted spoon; set aside.
Add broccoli, carrots, garlic, gingerroot, green onion and red pepper to wok; stir-fry 1 minute. Stir in remaining water.
Cover; steam 3 to 5 minutes or until broccoli is just tender-crisp.
Stir in chicken with any accumulated juices, rice, and hoisin and Tabasco sauces; stir-fry 1 minute. Serve at once, garnished with chopped coriander.
Serving size: Complete recipe
Calories 1693 Calories from Fat 350
% Daily Value*
Total Fat 40 g60.9%
Saturated Fat 6.1 g30.7%
Trans Fat 0.1 g
Cholesterol 264 mg88%
Sodium 1013.7 mg42.2%
Total Carbohydrates 201 g67%
Dietary Fiber 7.3 g29%
Sugars 18.5 g
Protein 131 g262.1%
Vitamin A 853.9% Vitamin C 647.7%
Calcium 32.5% Iron 51%
*Based on a 2000 Calorie diet