Garlic Chicken and Broccoli

Garlic Chicken and Broccoli
Fat 23%Carbs 38%Protein 38%
Percent Calories

1 serving of garlic chicken and broccoli contains 313 Calories The macronutrient breakdown is 38% carbs, 23% fat, and 38% protein. This is a good source of protein (53% of your Daily Value), potassium (13% of your Daily Value), and vitamin b6 (81% of your Daily Value).

Makes
6 servings
Prep Time
15 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Prepare rice as per package directions.
  2. Meanwhile, chop chicken into chunks and broccoli into bite size pieces
  3. In a large, sealable freezer bag, toss the chicken breast pieces with ⅓ cup of cornstarch. Shake and turn the sealed bag until all of the chicken has a light, even coating. Set aside.
  4. In a medium-sized bowl, whisk together the sugar, soy sauce, rice vinegar, chicken broth, and 2 tablespoons of cornstarch. Set aside. Set sauce aside.
  5. Add ⅓ cup water to a large, high-walled skillet over medium-high heat. Place the broccoli florets on top, cover, and cook until bright green, about 4 minutes. Drain and set aside.
  6. In the same pan, heat the oil over medium-high heat. Add in the garlic and cook until fragrant, about 30 seconds. Remove the chicken from the freezer bag, shaking off excess cornstarch, and place in the skillet. Stir fry until browned all over, but not cooked through.
  7. Mix in the sauce ingredients and let cook for 3 minutes. Then add back in the broccoli, along with the snow peas, baby corn, and water chestnuts. Cook, stirring occasionally, until the sauce is thickened and the chicken and vegetables are cooked through, about 5 minutes. Serve over rice.

Nutrition Facts

For 1 serving of garlic chicken and broccoli (302g)

NutrientValue%DV
Calories313
Fats8g 10%
Saturated fats1g 7%
Trans fats0g
Cholesterol84mg 28%
Sodium798mg 35%
Carbs30g 11%
Net carbs29g
Fiber1g 3%
Sugar6g
Protein30g
Calcium37mg 4%
Iron2mg 29%
Potassium614mg 13%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene2μg
Beta carotene6μg
Caffeine0mg
Choline100mg 18%
Copper0.1mg 10%
Fluoride16μg
Folate (B9)65μg 16%
Lycopene0μg
Magnesium59mg 14%
Manganese0.5mg 20%
Niacin12mg 77%
Pantothenic acid2mg 43%
Phosphorus317mg 45%
Retinol8μg
Riboflavin (B2)0.3mg 23%
Selenium31μg 56%
Theobromine0mg
Thiamine0.2mg 20%
Vitamin A IU1117IU
Vitamin A62μg 7%
Vitamin B120.2μg 10%
Vitamin B61mg 81%
Vitamin C42mg 46%
Vitamin D IU1IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 9%
Vitamin K3μg 3%
Zinc1mg 12%
Sugars
Sugar6g
Sucrose4g
Glucose1g
Fructose0.2g
Lactose0g
Maltose0g
Galactose0g
Starch1g
Fats
Saturated fats1g 7%
Monounsaturated fats4g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60.5g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine0.3g
Glutamic acid4g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine3g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine2g