⏱ 30 min totalChinese Chicken and Broccoli
Per 1 serving · 296 g · 12 ingredients
of a 2,000 cal day
- Protein31g32% of calories
- Carbs29g29% of calories
- Fat17g39% of calories
- ✓ Protein-dense
At a glance
One serving of Chinese Chicken and Broccoli (296 g) has 387 calories, with 31 g of protein, 29 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (39% of calories). It is high in protein (63% DV), Vitamin C (113% DV) and Vitamin E (23% DV). Keep an eye on sodium and cholesterol, which provide 59% and 28% of the daily value.
High in
20%+ of the daily value
- Protein63%
- Vitamin C113%
- Vitamin E23%
- Vitamin K103%
- Riboflavin (B2)30%
- Niacin78%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Thiamine17%
- Vitamin B1210%
- Potassium17%
- Magnesium16%
- Zinc14%
Watch
20%+ of the daily value
- Sodium59%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Honey
½ tsp Cornstarch
¼ tbsp Tamari soy sauce- 🥄½ tbsp Water
1 tbsp Olive oil- ½ tbsp Honey
4 oz Chicken breast
1 ¼ cup chopped Broccoli- 1 tbsp Tamari soy sauce
½ cloves, minced Garlic- ½ tbsp Cornstarch
¼ tsp Sesame seeds
Directions
- 1
For the marinade, mix one-fourth of the honey, cornstarch, soy sauce, half of the water, and one-third of the olive oil in a small bowl.
- 2
Cube the chicken and combine it with the marinade in a zip-top bag or shallow container. Refrigerate.
- 3
Bring a pot of salted water to a boil. Blanch the broccoli florets for 2 minutes, drain, rinse under cool water, and set aside.
- 4
For the sauce, combine the remaining soy sauce, honey, minced garlic, cornstarch, one-third of the remaining olive oil, and water in a small bowl. Whisk to combine.
- 5
Heat half of the remaining olive oil in a wok or large frying pan over medium-high heat. Add the chicken with its marinade and half of the sauce, sauté for 8 to 10 minutes, then transfer to a plate.
- 6
Return the wok to the stove, heat the remaining olive oil over medium-high heat, add broccoli, and sauté for 1 to 2 minutes until slightly charred. Add chicken and remaining sauce, cook for 2 more minutes until the sauce thickens.
- 7
Serve garnished with sesame seeds.
Vitamins & minerals
Amounts for 1 serving (296 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 102 mg | 113% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 124 μg | 103% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 13 mg | 78% |
| Vitamin B6 | 1 mg | 91% |
| Folate (B9) | 87 μg | 22% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 124 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 75 mg | 7% |
| Iron | 2 mg | 26% |
| Potassium | 805 mg | 17% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 354 mg | 51% |
| Zinc | 2 mg | 14% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.4 mg | 18% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 28 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 411 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 8 g | — |
| Galactose | 1 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.5 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 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 387 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Chinese Chicken and Broccoli?
One serving of Chinese Chicken and Broccoli (1 serving) has 387 calories, which works out to 131 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Chinese Chicken and Broccoli high in protein?
Yes. It has 31 g of protein per serving, and 32% of its calories come from protein (8.1 g of protein per 100 calories).
Is Chinese Chicken and Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chinese Chicken and Broccoli?
1347 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chinese Chicken and Broccoli?
17 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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