⏱ 60 min totalHibachi Chicken and Vegetable Stir Fry
Per 1 serving · 466 g · 15 ingredients
of a 2,000 cal day
- Protein42g44% of calories
- Carbs24g25% of calories
- Fat13g30% of calories
- ✓ Protein-dense
At a glance
One serving of Hibachi Chicken and Vegetable Stir Fry (466 g) has 380 calories, with 42 g of protein, 24 g of carbohydrates and 13 g of fat. Most of its energy comes from protein (44% of calories). It is high in protein (84% DV), dietary fiber (20% DV) and Vitamin A (47% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 26%, 20% and 40% of the daily value.
High in
20%+ of the daily value
- Protein84%
- Dietary fiber20%
- Vitamin A47%
- Vitamin C78%
- Vitamin K61%
- Thiamine27%
Good source of
10–19% of the daily value
- Vitamin E16%
- Vitamin B1214%
- Zinc18%
Watch
20%+ of the daily value
- Sodium26%
- Saturated fat20%
- Cholesterol40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ egg white (separated from yolk) Egg white
³⁄₁₆ fl oz White wine
⁷⁄₁₆ tbsp Cornstarch
⅓ tsp Tamari soy sauce
⅓ lb Chicken breast
⅓ tbsp Garlic
⅔ cup chopped Broccoli
⅔ cup, pieces or slices White mushrooms
⅓ cup chopped Carrots
1 ¹³⁄₁₆ oz Shallots
⅓ cup, chopped Zucchini
⅓ tbsp Olive oil
⅓ tbsp Butter- ⅓ tbsp Tamari soy sauce
- 🥄2 tbsp Water
Directions
- 1
In a bowl combine egg white, 1 tbsp cooking wine, 1 tbsp of the cornstarch, and 1 tsp soy sauce to make the chicken marinade. Slice the chicken into cubes and combine with chicken marinade. Marinate for 30 minutes. Mince garlic. Chop broccoli, mushrooms, carrots, shallots, and zucchini.
- 2
In a pot of boiling water pour just a drop of olive oil and blanch the marinated chicken until all sides of the chicken turns white.
- 3
Remove chicken from pot into a colander and rinse under cold water. Set aside. The chicken is not fully cooked at this point.
- 4
In a frying pan on medium heat, combine 1 tbsp olive oil with 1 tbsp butter, and the garlic. Stir for 3 minutes. Add vegetables and 1 tablespoon of soy sauce and mix well.
- 5
In a bowl, combine remaining 1/4 tbsp cornstarch with 6 tbsp water. Stir well to make sure that there are no clumps. Pour over vegetable mixture and stir.
- 6
Cook on medium heat for 5 minutes and then add in chicken. Depending on how you like your vegetables, cook for another 5 minutes and then salt to taste. Serve with rice for a heartier meal.
Vitamins & minerals
Amounts for 1 serving (466 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 422 μg | 47% |
| Vitamin C | 70 mg | 78% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 73 μg | 61% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 1 mg | 54% |
| Niacin | 18 mg | 110% |
| Vitamin B6 | 2 mg | 129% |
| Folate (B9) | 98 μg | 24% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 4 mg | 74% |
| Choline | 162 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 87 mg | 9% |
| Iron | 2 mg | 30% |
| Potassium | 1,318 mg | 28% |
| Magnesium | 89 mg | 21% |
| Phosphorus | 483 mg | 69% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 31% |
| Manganese | 1 mg | 22% |
| Selenium | 44 μg | 81% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,499 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 3,813 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 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 | 0.4 μg | — |
| Lysine | 4 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 42 μg | — |
| Serine | 2 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 380 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 72minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Hibachi Chicken and Vegetable Stir Fry?
One serving of Hibachi Chicken and Vegetable Stir Fry (1 serving) has 380 calories, which works out to 82 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Hibachi Chicken and Vegetable Stir Fry high in protein?
Yes. It has 42 g of protein per serving, and 44% of its calories come from protein (11 g of protein per 100 calories).
Is Hibachi Chicken and Vegetable Stir Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Hibachi Chicken and Vegetable Stir Fry?
600 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Hibachi Chicken and Vegetable Stir Fry?
9.4 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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