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Chicken and Broccoli Stir Fry Recipe

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Julienned carrots and broccoli florets brighten this delectable dish from Kris Lundberg of Baldwin, Wisconsin. "This is a guilt-free meal," she informs. "The fat content is minimal, there's no reason not enjoy dessert afterward!"
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings

Ingredients

  • 1 pound boneless skinless chicken breasts, cut into thin strips
  • 2 teaspoons canola oil
  • 2 medium carrots, julienned
  • 2 cups broccoli florets
  • 3-1/4 cups water, divided
  • 3 teaspoons chicken bouillon granules
  • 1 tablespoon reduced-sodium soy sauce
  • 1/2 teaspoon ground ginger
  • 1/4 cup cornstarch
  • 4 cups hot cooked rice

Nutritional Facts

One serving (1 cup chicken mixture with 1 cup rice) equals 421 calories, 4 g fat (1 g saturated fat), 66 mg cholesterol, 1,123 mg sodium, 59 g carbohydrate, 2 g fiber, 33 g protein. Diabetic Exchanges: 3 starch, 2-1/2 lean meat, 2 vegetable.

Directions

  1. In a large nonstick skillet or wok, stir-fry chicken in oil until no longer pink. Remove and keep warm. stir-fry the carrots and broccoli for 3-4 minutes or until crisp-tender. Remove and keep warm.
  2. Add 3 cups water to the pan; bring to a boil. Add bouillon; stir until dissolved. Reduce heat. Add soy sauce, ginger, chicken and vegetables; cook for 5 minutes or until heated through. Combine the cornstarch and remaining water until smooth; stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over rice. Yield: 4 servings.
Originally published as Broccoli Chicken Stir-Fry in Light & Tasty August/September 2001, p8

Nutritional Facts

One serving (1 cup chicken mixture with 1 cup rice) equals 421 calories, 4 g fat (1 g saturated fat), 66 mg cholesterol, 1,123 mg sodium, 59 g carbohydrate, 2 g fiber, 33 g protein. Diabetic Exchanges: 3 starch, 2-1/2 lean meat, 2 vegetable.

Reviews for Chicken and Broccoli Stir Fry

AVERAGE RATING
   (10)
RATING DISTRIBUTION
5 Star
 (5)
4 Star
 (4)
3 Star
 (1)
2 Star
 (0)
1 Star
 (0)
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MY REVIEW
Reviewed Aug. 28, 2014

Enjoyed this!!

MY REVIEW
Reviewed Jul. 9, 2014

This was easy and I had all the ingredients on hand, no shopping. I added extra soy sauce and garlic powder based on other reviews. Nice flavor.

MY REVIEW
Reviewed May. 28, 2014

This was pretty good and easy. I served it with pan fried noodles and rice. Next time I will add more ginger and pepper flakes. Overall, would recommend!

MY REVIEW
Reviewed Nov. 12, 2013

I added an oriental vegetable mix. Delicious!! will surely keep this one!

MY REVIEW
Reviewed Nov. 11, 2013

Useful weeknight recipe. Added garlic powder and paprika to chicken while cooking. Sauce needs more ginger and soy sauce.

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