Broccoli Chicken Stir Fry
|Skinless boneless chicken breast halves||12 Ounce|
|Chicken broth||1⁄2 Cup (8 tbs)|
|Teriyaki sauce||2 Tablespoon|
|Toasted sesame oil||1 Teaspoon|
|Cooking oil||2 Tablespoon|
|Grated fresh ginger||1 Tablespoon|
|Garlic||1 Clove (5 gm), minced|
|Medium mushrooms||2 Cup (32 tbs), halved or quartered|
|Fresh bean sprouts||8 Ounce (2 Cups)|
|Sweet pepper||1 , cut into strips (Red Or Green)|
|Canned sliced water chestnuts||8 Ounce, drained (1 Can)|
|Shredded lettuce||4 Cup (64 tbs) (Optional)|
Cut chicken into 1-inch pieces.
Remove florets from broccoli and cut in half (you should have about 3 1/2 cups).
Cut broccoli stalks into 1 1/2-inch lengths; cut into 1/4-inch strips (you should have about (1/2 cups).
For sauce, in a small bowl combine the chicken broth, teriyaki sauce, cornstarch, and sesame oil.
Add cooking oil to a wok or 12-inch skillet.
Preheat over medium-high heat (add more oil if necessary during cooking).
Stir-fry ginger and garlic in hot oil for 15 seconds.
Add the broccoli stems; stir-fry for 1 minute.
Add broccoli florets; stir-fry for 2 to 3 minutes or until crisp-tender.
Remove broccoli from wok.
Add mushrooms to wok; stir-fry about 1 1/2 minutes or until crisp-tender.
Remove from wok.
Add bean sprouts and sweet pepper to wok; stir-fry for 1 to 2 minutes or until crisp-tender.
Remove from wok.
Add chicken to wok.
Stir-fry for 3 to 4 minutes or until no longer pink.
Push chicken from center of wok.
Stir sauce; add to center of wok.
Cook and stir until thickened and bubbly.
Return cooked vegetables to wok.
Add water chestnuts.
Stir all ingredients together to coat.
Cook and stir about 2 minutes more or until heated through.
If desired, spoon the chicken mixture over lettuce.
Calories 320 Calories from Fat 92
% Daily Value*
Total Fat 10 g15.7%
Saturated Fat 1.6 g7.8%
Trans Fat 0 g
Cholesterol 49.3 mg16.4%
Sodium 290.6 mg12.1%
Total Carbohydrates 32 g10.6%
Dietary Fiber 10.1 g40.4%
Sugars 9.2 g
Protein 32 g64.9%
Vitamin A 395.6% Vitamin C 322.2%
Calcium 88.9% Iron 53.5%
*Based on a 2000 Calorie diet