Healthy Ground Chicken and Broccoli Stir Fry
NUTRITIONAL INFORMATION
Calories: 296kcal
Carbohydrates: 17g
Protein: 24g
Fat: 15g
Saturated Fat: 4g
Polyunsaturated Fat: 3g
Monounsaturated Fat: 7g
Trans Fat: 0.1g
Cholesterol: 98mg
Sodium: 1076mg
Potassium: 1078mg
Fiber: 3g
Sugar: 3g
Vitamin A: 643IU
Vitamin C: 83mg
Calcium: 58mg
Iron: 2mg
RECIPE SOURCE
RECIPE INFORMATION
PREP: 10 minutes
COOK TIME: 15 minutes
TOTAL TIME: 25 minutes
YIELD: 4 servings
NOTE
Nutrition information assumes you used ground chicken. Calories will be less if you elect to use ground chicken breast.
INGREDIENTS
CHICKEN
1 pound ground chicken
¼ teaspoon salt
¼ teaspoon black pepper
BROCCOLI + MUSHROOMS
1 tablespoon olive or avocado oil
8 ounces sliced mushrooms, I prefer sliced baby portabello mushrooms
4 cups broccoli florets
¼ cup water
¼ teaspoon salt
¼ teaspoon black pepper
SAUCE
½ cup coconut aminos or low sodium soy sauce
⅓ cup water
1 tablespoon rice vinegar
2 teaspoons sesame oil
2 teaspoons garlic, minced
½ teaspoon chili powder
½ teaspoon ground ginger
2 teaspoons arrowroot flour, can sub cornstarch
PREPARATION
Add your ground chicken to a large skillet on the stovetop. Use a spatula to crumble the meat. (If it's sticking add a little oil.) Cook on medium or medium-high heat, stirring occasionally, until cooked through and no longer pink. Stir in ¼ teaspoon salt and ¼ teaspoon pepper. Remove cooked chicken from the pan and set aside.
Add one tablespoon of oil to the now empty skillet. Reduce heat to medium. Add the mushrooms. Sauté, stirring occasionally, for 3 to 5 minutes or until mushrooms are tender.
Add the cooked ground chicken back to the skillet. Stir to mix it in with the mushrooms.
Now add ¼ cup water and fresh broccoli florets to the pan too. Season with ¼ teaspoon salt and ¼ teaspoon pepper. (If you are using a low sodium soy sauce in the sauce instead of coconut aminos don't add salt here. The soy sauce will be saltier than the coconut aminos and you may find you don't need anymore.) Stir it all together. Cover and let the water steam your broccoli for a few minutes. I prefer my broccoli softened but with a little crunch so I only let it cook for about 3 minutes. Water should be cooked out. (If you still see water in the pan leave it uncovered and give it a minute.)
While the broccoli is steaming, add coconut aminos, ⅓ cup water, rice vinegar, sesame oil, minced garlic, chili powder, ground ginger, and arrowroot flour to a jar. Screw the lid on the jar and shake until well combined.
When broccoli is cooked how you like it, reduce the heat to low. Pour your sauce into the skillet and stir for 2 minutes. You should see the sauce thicken immediately.
Ladle into bowls with white rice, brown rice, cauliflower rice, or roasted potatoes. Top with fresh chopped parsley or green onions and serve.