⏱ 40 min totalChicken Broccoli Stir-Fry
Per 1 serving · 414 g · 13 ingredients
of a 2,000 cal day
- Protein36g23% of calories
- Carbs86g55% of calories
- Fat16g23% of calories
At a glance
One serving of Chicken Broccoli Stir-Fry (414 g) has 639 calories, with 36 g of protein, 86 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (72% DV), dietary fiber (22% DV) and Vitamin A (33% DV). Keep an eye on sodium and cholesterol, which provide 36% and 28% of the daily value.
High in
20%+ of the daily value
- Protein72%
- Dietary fiber22%
- Vitamin A33%
- Vitamin C50%
- Vitamin E22%
- Vitamin K55%
Good source of
10–19% of the daily value
- Vitamin B1210%
Watch
20%+ of the daily value
- Sodium36%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Chicken breast
¾ tbsp Cornstarch
½ tbsp Tamari soy sauce
¼ tsp Chicken bouillon
⅛ tsp Ginger root
¹⁄₁₆ tsp Garlic powder
¾ tbsp Olive oil
½ cup chopped Broccoli
¼ cup chopped Celery
¼ cup chopped Carrots
⅛ cup, chopped Onion- 🥄¼ cup Water
½ cup Brown rice
Directions
- 1
Cook the rice according to package directions.
- 2
Cut the chicken into 1/2-inch strips and place in a resealable plastic bag. Add cornstarch and toss to coat. Combine soy sauce, ginger, and garlic powder; add to the bag and shake well. Refrigerate for 30 minutes.
- 3
In a large skillet or wok, heat 2 tablespoons of oil over medium-high heat. Stir-fry the chicken until no longer pink, about 3-5 minutes. Remove and keep warm.
- 4
Add the remaining oil to the skillet; stir-fry broccoli, celery, carrots, and onion for 4-5 minutes or until crisp-tender.
- 5
Add water and bouillon to the skillet. Return the chicken to the pan and cook, stirring, until thickened and bubbly. Serve with rice and enjoy!
Vitamins & minerals
Amounts for 1 serving (414 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 295 μg | 33% |
| Vitamin C | 45 mg | 50% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 66 μg | 55% |
| Thiamine | 1 mg | 48% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 17 mg | 105% |
| Vitamin B6 | 2 mg | 118% |
| Folate (B9) | 78 μg | 20% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 4 mg | 70% |
| Choline | 139 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 76 mg | 8% |
| Iron | 3 mg | 32% |
| Potassium | 949 mg | 20% |
| Magnesium | 186 mg | 44% |
| Phosphorus | 616 mg | 88% |
| Zinc | 3 mg | 28% |
| Copper | 0.3 mg | 37% |
| Manganese | 4 mg | 162% |
| Selenium | 49 μg | 89% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,124 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 2,884 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 0.5 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 639 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 121minWalking (3.5 mph)
- 77minCycling (moderate)
- 53minRunning (6 mph)
- 90minSwimming laps
Common questions
How many calories are in Chicken Broccoli Stir-Fry?
One serving of Chicken Broccoli Stir-Fry (1 serving) has 639 calories, which works out to 154 calories per 100 g. That is about 32% of a 2,000-calorie day.
Is Chicken Broccoli Stir-Fry high in protein?
It provides a solid 36 g of protein per serving (72% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chicken Broccoli Stir-Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 80 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken Broccoli Stir-Fry?
834 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Broccoli Stir-Fry?
4.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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