Hibachi Chicken and Vegetable Stir Fry
1 serving of hibachi chicken and vegetable stir fry contains 380 Calories. The macronutrient breakdown is 25% carbs, 31% fat, and 44% protein. This is a good source of protein (75% of your Daily Value), fiber (20% of your Daily Value), and potassium (28% of your Daily Value).
- Makes
- 3 servings
- Prep Time
- 35 minutes
- Cook Time
- 25 minutes
Ingredients
Cornstarch 1 ¼ tbsp or 10g
Directions
- In a bowl combine egg white, 1 tbsp cooking wine, 1 tbsp of the cornstarch, and 1 tsp soy sauce to make the chicken marinade. Slice the chicken into cubes and combine with chicken marinade. Marinate for 30 minutes. Mince garlic. Chop broccoli, mushrooms, carrots, shallots, and zucchini.
- In a pot of boiling water pour just a drop of olive oil and blanch the marinated chicken until all sides of the chicken turns white.
- Remove chicken from pot into a colander and rinse under cold water. Set aside. The chicken is not fully cooked at this point.
- In a frying pan on medium heat, combine 1 tbsp olive oil with 1 tbsp butter, and the garlic. Stir for 3 minutes. Add vegetables and 1 tablespoon of soy sauce and mix well.
- In a bowl, combine remaining 1/4 tbsp cornstarch with 6 tbsp water. Stir well to make sure that there are no clumps. Pour over vegetable mixture and stir.
- Cook on medium heat for 5 minutes and then add in chicken. Depending on how you like your vegetables, cook for another 5 minutes and then salt to taste. Serve with rice for a heartier meal.
Nutrition Facts
For 1 serving of hibachi chicken and vegetable stir fry (466g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 380 | |
| Fats | 13g | 17% |
| Saturated fats | 4g | 20% |
| Trans fats | 0.1g | |
| Cholesterol | 121mg | 40% |
| Sodium | 600mg | 26% |
| Carbs | 24g | 9% |
| Net carbs | 19g | |
| Fiber | 5g | 20% |
| Sugar | 9g | |
| Protein | 42g | |
| Calcium | 87mg | 9% |
| Iron | 2mg | 30% |
| Potassium | 1318mg | 28% |
| Vitamin D | 0.2μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 1499μg | |
| Beta carotene | 3813μg | |
| Caffeine | 0mg | |
| Choline | 162mg | 29% |
| Copper | 0.3mg | 31% |
| Fluoride | 11μg | |
| Folate (B9) | 98μg | 24% |
| Lycopene | 0.4μg | |
| Magnesium | 89mg | 21% |
| Manganese | 1mg | 22% |
| Niacin | 18mg | 110% |
| Pantothenic acid | 4mg | 74% |
| Phosphorus | 483mg | 69% |
| Retinol | 42μg | |
| Riboflavin (B2) | 1mg | 54% |
| Selenium | 44μg | 81% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 27% |
| Vitamin A IU | 7747IU | |
| Vitamin A | 422μg | 47% |
| Vitamin B12 | 0.3μg | 14% |
| Vitamin B6 | 2mg | 129% |
| Vitamin C | 70mg | 78% |
| Vitamin D IU | 8IU | |
| Vitamin D2 | 0.1μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 2mg | 16% |
| Vitamin K | 73μg | 61% |
| Zinc | 2mg | 18% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 2g | |
| Glucose | 2g | |
| Fructose | 1g | |
| Lactose | 0.1g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 4g | 20% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 3g | |
| Aspartic acid | 4g | |
| Cystine | 0.5g | |
| Glutamic acid | 6g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 1g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
