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Monday, March 04 2013

This fast chicken and vegetable stir-fry dinner beats takeout any day!

 


 
Chicken and Broccoli Stir-Fry
Recipe from 
Servings: 4 servings
Total Time: 30 mins
 
 
ingredients
  •  
    1/2  cup  water
  •  
     tablespoons  soy sauce
  •  
     tablespoons  hoisin sauce
  •  
     teaspoons  cornstarch
  •  
     teaspoon  grated fresh ginger
  •  
     teaspoon  toasted sesame oil
  •  
     pound  broccoli
  •  
       yellow sweet pepper
  •  
     tablespoons  cooking oil
  •  
    12  ounces  skinless, boneless chicken, cut into bite-size pieces
  •  
     cups  chow mein noodles or hot cooked rice
  •  
 
directions
For sauce, in a small bowl stir together water, soy sauce, hoisin sauce, cornstarch, ginger, and sesame oil. Set aside.
 
Cut flowerets from broccoli stems and separate flowerets into small pieces. Cut broccoli stems crosswise into 1/4-inch slices. Cut pepper into short, thin strips.
 
In a wok or large skillet heat 1 tablespoon of the cooking oil over medium-high heat. Cook and stir broccoli stems in hot oil for 1 minute. Add broccoli flowerets and sweet pepper; cook and stir for 3 to 4 minutes or until crisp-tender. Remove from wok; set aside.
 
Add remaining oil to wok or skillet. Add chicken; cook and stir for 2 to 3 minutes or until no longer pink. Push chicken from center of wok. Stir sauce; pour into center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Stir together to coat. Cook and stir 1 minute more or until heated through. Serve over chow mein noodles or rice. If desired, garnish with toasted sesame seed and serve with additional hoisin sauce. Makes 4 servings.
 
nutrition information
Per serving: Calories 378, Total Fat 16 g, Saturated Fat 3 g, Cholesterol 49 mg, Sodium 877 mg, Carbohydrate 31 g, Fiber 6 g, Protein 29 g. Daily Values: Vitamin A 18%, Vitamin C 272%, Calcium 8%, Iron 13%. Exchanges: Vegetable 2, Starch 1.5, Lean Meat 2, Fat 1.5. Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 10:30 am   |  Permalink   |  0 Comments  |  Email
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