⏱ 40 min totalGarlic Chicken and Broccoli
Per 1 serving · 401 g · 13 ingredients
of a 2,000 cal day
- Protein34g29% of calories
- Carbs67g58% of calories
- Fat7.1g14% of calories
- ✓ Low saturated fat
At a glance
One serving of Garlic Chicken and Broccoli (401 g) has 480 calories, with 34 g of protein, 67 g of carbohydrates and 7.1 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (67% DV), Vitamin C (52% DV) and Vitamin K (43% DV). Keep an eye on sodium and cholesterol, which provide 62% and 28% of the daily value.
High in
20%+ of the daily value
- Protein67%
- Vitamin C52%
- Vitamin K43%
- Thiamine37%
- Riboflavin (B2)28%
- Niacin88%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin E12%
- Vitamin B1210%
- Potassium14%
- Magnesium15%
- Zinc16%
Watch
20%+ of the daily value
- Sodium62%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup White rice
4 oz Chicken breast
2 tbsp Cornstarch
½ tbsp Granulated sugar
1 tbsp Tamari soy sauce
½ tbsp Rice wine vinegar
¼ cup Chicken broth
½ cup chopped Broccoli
¼ tbsp Canola oil
1 cloves, minced Garlic
⅛ cup, whole Snow peas- 🥄2 oz drained Baby Corn
- ⅛ cup slices Chinese water chestnuts
Directions
- 1
Cook the rice according to package instructions.
- 2
Cut the chicken into chunks and coat with two-thirds of the cornstarch in a large resealable bag. Set aside.
- 3
In a bowl, mix the sugar, soy sauce, rice vinegar, chicken broth, and remaining cornstarch. Set aside.
- 4
Add a splash of water to a large skillet over medium-high heat. Cook the broccoli covered until bright green, about 4 minutes. Drain and set aside.
- 5
Heat the oil in the same skillet over medium-high heat. Sauté the garlic until fragrant, about 30 seconds. Add the chicken, shaking off excess cornstarch, and stir-fry until browned.
- 6
Pour in the sauce mixture and cook for 3 minutes. Add the broccoli, snow peas, baby corn, and water chestnuts. Stir until the sauce thickens and everything is cooked through, about 5 minutes.
- 7
Serve over rice.
Vitamins & minerals
Amounts for 1 serving (401 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 26 μg | 3% |
| Vitamin C | 46 mg | 52% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 51 μg | 43% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 14 mg | 88% |
| Vitamin B6 | 1 mg | 92% |
| Folate (B9) | 153 μg | 38% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 3 mg | 52% |
| Choline | 117 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 56 mg | 6% |
| Iron | 4 mg | 46% |
| Potassium | 674 mg | 14% |
| Magnesium | 65 mg | 15% |
| Phosphorus | 365 mg | 52% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 33% |
| Selenium | 35 μg | 64% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 215 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 480 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Garlic Chicken and Broccoli?
One serving of Garlic Chicken and Broccoli (1 serving) has 480 calories, which works out to 120 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Garlic Chicken and Broccoli high in protein?
It provides a solid 34 g of protein per serving (67% of the 50 g daily value), but protein supplies only 29% 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 Garlic Chicken and Broccoli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garlic Chicken and Broccoli?
1427 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic Chicken and Broccoli?
8.5 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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