Go Back
Print
Recipe Image
Instruction Images
Nutrition Label
–
+
servings
Smaller
Normal
Larger
Healthy chicken and broccoli stir fry recipe
Simple and tasty no sugar and no cornstarch chicken and broccoli stir fry. The net carbs is eight grams per serving.
Print Recipe
Pin Recipe
Prep Time:
45
minutes
minutes
Cook Time:
15
minutes
minutes
Course:
Main Course
Cuisine:
Asian
Keyword:
Diabetic friendly, stir fry
Servings:
2
Calories:
249
kcal
Author:
James Strange
Ingredients
Sauce
1
Cup
low-sodium vegetable broth
1
teaspoon
Soy sauce
1/2
teaspoon
roasted sesame oil
1/4
teaspoon
White pepper
1/4
teaspoon
Thick it up
1/4 to 1/3 third teaspoon
Protein
8
oz
chicken thighs or breast, boneless and skinless
Vegetables
2
Cups
Broccoli
Blanched
1/3
Cup
Bell Pepper
Sliced
1/3
Cup
Onion
Sliced
1
Tablespoon
Garlic
Minced
1
Tablespoon
Ginger
Minced
Other
1
Tablespoon
Peanut oil
Instructions
Blanch the broccoli
Bring a large pot of water to boil.
Prepare the broccoli by cutting the florets from the stem. Cut any large florets in half. They should be bite-sized pieces.
Place a large bowl of ice water close to the pot of boiling water.
Add the florets to rapidly boiling water and cook for two to three minutes.
Use a slotted spoon to remove the broccoli from the boiling water and place into the ice water.
Transfer to a colander to drain once cooled.
Make the sauce
Add 1 teaspoon soy sauce, ½ teaspoon sesame oil, ¼ teaspoon white pepper, and ¼ teaspoon Thick-It-Up to the cup of vegetable broth
Give it a good stir
Set the sauce close to your stove.
Cook
Add 1 tablespoon of peanut oil, 1 tablespoon garlic, and 1 tablespoon ginger to a pan over medium-high heat.
.
When you can smell ginger and garlic, add the onion and bell pepper. Stir them around for a bit then push everything to the side.
Add the chicken to the center of the pan and spread in an even layer.
Let the chicken sit for a minute or so to develop some color on the exterior then flip it over to develop color on the other side.
Start to stir things around until the outside of the chicken no longer looks raw.
Increase the heat to high and add the stir fry sauce. Bring to a boil and cook uncovered for three minutes.
Add the broccoli and heat all the way through.
Serve.
Nutrition
Calories:
249
kcal
|
Carbohydrates:
12
g
|
Protein:
14
g
|
Fat:
17
g
|
Saturated Fat:
4
g
|
Cholesterol:
41
mg
|
Sodium:
298
mg
|
Potassium:
483
mg
|
Fiber:
4
g
|
Sugar:
4
g
|
Vitamin A:
1671
IU
|
Vitamin C:
116
mg
|
Calcium:
55
mg
|
Iron:
1
mg
Tried this recipe?
Mention
@james_strange_eats
or tag
#james_strange_eats