{"id":187,"date":"2011-01-24T10:42:01","date_gmt":"2011-01-24T15:42:01","guid":{"rendered":"https:\/\/www.bu.edu\/scnc\/?p=187"},"modified":"2016-03-04T08:37:56","modified_gmt":"2016-03-04T13:37:56","slug":"healthy-broccoli-chicken-stir-fry","status":"publish","type":"post","link":"https:\/\/www.bu.edu\/scnc\/2011\/01\/24\/healthy-broccoli-chicken-stir-fry\/","title":{"rendered":"Healthy Broccoli Chicken Stir Fry"},"content":{"rendered":"

By Elizabeth Jarrard, Dietetics Student, Sargent College<\/a><\/p><\/blockquote>\n

Tempted to order Take-out tonight? Why don’t you try whipping up this healthy stir-fry instead? Not only is it good for you, delicious, and simple, but it could even save you money! Serve with friends, and take any leftovers to class the next day. If you’re vegetarian, Tofu works great in the place of chicken.<\/p>\n

GARLIC CHICKEN-BROCCOLI STIR-FRY<\/strong><\/p>\n

Makes 4 servings
\nServing size: 1 \u00bd cups stir-fry over 1 cup brown rice<\/p>\n

INGREDIENTS<\/strong><\/p>\n

2 tsp sesame or vegetable oil, divided
\n1 lb boneless, skinless chicken breasts
\n1 cup fat-free, low-sodium chicken broth
\n4 garlic cloves
\n1 \u00bd tablespoons cornstarch
\n\u00bc tsp crushed red pepper
\n2 red bell peppers cut into thin strips
\n2 cups fresh broccoli florets
\n1 (8oz) can sliced water chestnuts, drained
\n2 Tbsp low-sodium soy sauce
\n4 cups cooked brown rice<\/p>\n

DIRECTIONS<\/strong><\/p>\n

1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cook instant rice as directed on the package. Keep warm on stove. If using regular brown rice start cooking that first and let cook while making stir-fry. If using microwavable brown rice wait until almost done cooking to heat up.<\/p>\n

 <\/p>\n

2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cut broccoli spears off of the stem, red bell pepper into thin slices, and mince garlic. Set aside.<\/p>\n

*A fresh or frozen mix of stir-fry vegetables can be substituted here to save time.<\/p>\n

3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cut up 1 lb skinless, boneless chicken breast into 1\/2 inch slices. Set aside.<\/p>\n

4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Place large nonstick skillet over medium heat until hot.<\/p>\n

5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add 1 teaspoon sesame oil to pan and tilt to coat evenly.<\/p>\n

6.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add chicken and stir fry until temperature is 165 F (approx 5-7 min). Remove chicken and set aside.<\/p>\n

\"IMG_2709\"<\/p>\n

7.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Combine broth, garlic, crushed red pepper, and cornstarch. Stir until cornstarch dissolves. Set aside.<\/p>\n

8.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add remaining sesame oil, red bell pepper, and broccoli; stir-fry 1-2 min.<\/p>\n

9.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Add water chestnuts; stir-fry for 1 min.<\/p>\n

10.\u00a0\u00a0 Increase heat to high. Stir broth mixture and add to pan with soy sauce and chicken.<\/p>\n

11.\u00a0\u00a0 Bring to a boil; cook 1-2 min or until slightly thickened.<\/p>\n

\"IMG_2708\"<\/p>\n

12.\u00a0\u00a0 Prepare ready whole grain rice in the microwave if not already prepared.<\/p>\n

13.\u00a0\u00a0 Serve 1 \u00bd cups of stir-fry over 1 c brown rice.<\/p>\n

\"IMG_2716\"<\/p>\n\n\n\n
\n\n\n\n
Enjoy<\/strong><\/em>!<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

NUTRITION FACTS<\/p>\n

Serving Size = 1.5 cups stir-fry + 1 cup brown rice<\/p>\n\n\n\n\n\n\n\n\n
Calories<\/strong><\/td>\n430 calories<\/td>\n<\/tr>\n
Fat<\/strong><\/td>\n7g<\/td>\n<\/tr>\n
Saturated Fat<\/strong><\/td>\n1.5g<\/td>\n<\/tr>\n
Protein<\/strong><\/td>\n31g<\/td>\n<\/tr>\n
Carbohydrates<\/strong><\/td>\n60g<\/td>\n<\/tr>\n
Sodium <\/strong><\/td>\n460mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
\n\n\n\n
<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

*Recipe modified from Cooking Light Superfast, January 2003. <\/em><\/p>\n

Prepared by Dietetic Intern Amy Vos in the Healthy Cooking on a Budget<\/a> class this September.<\/em><\/p>\n