Chicken Broccoli Stir Fry

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-12 Minute Easy 4 servings

Ingredients

Amount Ingredient
1 cups, shredded Cabbage, Red, Raw
1 7/8 cups Chicken Breast, raw
2 teaspoons Corn Starch
2 cups Broccoli Florets, Freshly Frozen
1 tablespoon Oil, canola
1/3 cups Orange juice
2 cups Brown Rice, raw
1 tablespoon Sesame seeds
3/4 cups Snow Peas
1 tablespoon Soy sauce, low sodium
1 tablespoon Szechwan Chili Sauce

Steps

1 Cook rice according to directions on package.
2 While rice is cooking, mix the orange juice, soy sauce, Szechwan sauce, sesame seeds and corn starch in a small bowl. Set aside.
3 Cut up chicken breasts into 1/2 inch cubes.
4 Heat oil in a large skillet or wok over medium-high heat.
5 Add chicken and stir fry for 5-7 minutes.
6 Add cabbage, broccoli, snow peas and sauce mixture and cook for 5 more minutes or until vegetables are cooked through.
7 Serve over brown rice.

Nutrition

Dairy Fee Low Fat Low Sugar Main Dishes, Side Dishes
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 558.03 kcal 19%
Protein 33.31 g 67%
Total lipid (fat) 10.66 g 16%
Carbohydrate, by difference 80.03 g 27%
Fiber, total dietary 5.5 g 22%
Sugars, total 4.09 g  
Minerals
Calcium, Ca 45.12 mg 5%
Iron, Fe 2.49 mg 14%
Sodium, Na 252.33 mg 11%
Vitamins
Vitamin C, total ascorbic acid 48.32 mg 81%
Vitamin B-12 0.22 µg 4%
Vitamin A, RAE 21.47 µg  
Vitamin E (alpha-tocopherol) 1.81 mg 9%
Vitamin D 1.06 IU 0%
Lipids
Fatty acids, total monounsaturated 4.3 g  
Fatty acids, total polyunsaturated 2.81 g  
Fatty acids, total trans 0.02 g  
Cholesterol 77.56 mg 26%
Calories 558
% Daily Value*
Total Fat 11g 16%
Saturated Fat 2g 8%
Trans Fat 0g  
Cholesterol 78mg 26%
Sodium 252mg 11%
Total Carbohydrate 80g 27%
Dietary Fibers 6g 22%
Sugars 4g  
Protein 33g 67%
Vitamin D 0µg  
Calcium 45mg 5%
Iron 2mg 14%
Potassium 690mg 20%
Nutrient Per Serving RDA%
Proximates
Water 126.09 g 6%
Calories (Energy) 558.03 kcal 19%
Energy 2197.8 kJ  
Protein 33.31 g 67%
Total lipid (fat) 10.66 g 16%
Ash 2.95 g  
Carbohydrate, by difference 80.03 g 27%
Fiber, total dietary 5.5 g 22%
Sugars, total 4.09 g  
Sucrose 0.72 g  
Glucose (dextrose) 0.32 g  
Fructose 0.26 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.01 g  
Starch 67.07 g  
Minerals
Calcium, Ca 45.12 mg 5%
Iron, Fe 2.49 mg 14%
Magnesium, Mg 151.47 mg 38%
Phosphorus, P 544.09 mg 78%
Potassium, K 690.19 mg 20%
Sodium, Na 252.33 mg 11%
Zinc, Zn 2.97 mg 20%
Copper, Cu 0.36 mg 18%
Manganese, Mn 2.76 mg  
Selenium, Se 40.87 µg 58%
Vitamins
Vitamin C, total ascorbic acid 48.32 mg 81%
Thiamin 0.66 mg  
Riboflavin 0.31 mg  
Niacin 16.51 mg  
Pantothenic acid 2.67 mg  
Vitamin B-6 1.36 mg 68%
Folate, total 43.61 µg  
Folic acid 0 µg  
Folate, food 43.61 µg  
Folate, DFE 43.61 µg  
Choline, total 112.99 mg 23%
Betaine 8.83 mg  
Vitamin B-12 0.22 µg 4%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 21.47 µg  
Retinol 9.56 µg  
Carotene, beta 124.8 µg  
Carotene, alpha 1.23 µg  
Cryptoxanthin, beta 34.58 µg  
Vitamin A, IU 1467.17 IU 29%
Lycopene 3.5 µg  
Lutein + zeaxanthin 81.1 µg  
Vitamin E (alpha-tocopherol) 1.81 mg 9%
Vitamin E, added 0 mg  
Tocopherol, beta 0.04 mg  
Tocopherol, gamma 1.23 mg  
Tocopherol, delta 0.04 mg  
Tocotrienol, alpha 0.41 mg  
Tocotrienol, beta 0.09 mg  
Tocotrienol, gamma 1.24 mg  
Tocotrienol, delta 0.06 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D3 (cholecalciferol) 0 µg  
Vitamin D 1.06 IU 0%
Vitamin K (phylloquinone) 9.76 µg 0%
Dihydrophylloquinone 0 µg  
Menaquinone-4 0 µg  
Lipids
Fatty acids, total saturated 1.55 g 8%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0.03 g  
12:0 0.01 g  
14:0 0.03 g  
15:0 0.01 g  
16:0 1.09 g  
17:0 0 g  
18:0 0.3 g  
20:0 0.04 g  
22:0 0.01 g  
24:0 0.02 g  
Fatty acids, total monounsaturated 4.3 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.1 g  
16:1 c 0.09 g  
16:1 t 0 g  
17:1 0 g  
18:1 undifferentiated 4.12 g  
18:1 c 3.74 g  
18:1 t 0.01 g  
20:1 0.07 g  
22:1 undifferentiated 0 g  
22:1 c 0 g  
22:1 t 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 2.81 g  
18:2 undifferentiated 2.33 g  
18:2 n-6 c,c 1.88 g  
18:2 CLAs 0 g  
18:2 t,t 0.01 g  
18:2 t not further defined 0 g  
18:3 undifferentiated 0.38 g  
18:3 n-3 c,c,c (ALA) 0.36 g  
18:3 n-6 c,c,c 0 g  
18:3i 0 g  
18:4 0 g  
20:2 n-6 c,c 0.01 g  
20:3 undifferentiated 0.01 g  
20:3 n-3 0 g  
20:3 n-6 0.01 g  
20:4 undifferentiated 0.05 g  
20:5 n-3 (EPA) 0 g  
22:4 0.01 g  
22:5 n-3 (DPA) 0.01 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0.02 g  
Fatty acids, total trans-monoenoic 0.01 g  
Fatty acids, total trans-polyenoic 0.01 g  
Cholesterol 77.56 mg 26%
Stigmasterol 0.11 mg  
Campesterol 8.44 mg  
Beta-sitosterol 14.46 mg  
Amino Acids
Tryptophan 0.4 g  
Threonine 1.38 g  
Isoleucine 1.52 g  
Leucine 2.64 g  
Lysine 2.61 g  
Methionine 0.8 g  
Cystine 0.35 g  
Phenylalanine 1.38 g  
Tyrosine 1.16 g  
Valine 1.71 g  
Arginine 2.26 g  
Histidine 1.1 g  
Alanine 1.88 g  
Aspartic acid 3.02 g  
Glutamic acid 5.24 g  
Glycine 1.46 g  
Proline 1.16 g  
Serine 1.34 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg