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Zomppa's Chicken and Broccoli Stir-Fry

 
One serving costs about $1.35

$1.35 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 dairy-free,dairy free lunch,main course,main dish,dinner
spoonacular Score:60%

Spoonacular Score: 60%

 

You can never have too many main course recipes, so give Zomppa's Chicken and Broccoli Stir-Fry a try. This recipe makes 4 servings with 328 calories, 19g of protein, and 11g of fat each. For $1.35 per serving, this recipe covers 19% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes roughly 45 minutes. Head to the store and pick up broccoli florets, chicken breast, canolan oil, and a few other things to make it today. 1 person found this recipe to be yummy and satisfying. It is brought to you by Foodista. It is a good option if you're following a dairy free diet. With a spoonacular score of 57%, this dish is pretty good. Users who liked this recipe also liked Zomppa's Chicken and Broccoli Stir-Fry, Chicken and Broccoli Stir-Fry, and Chicken and Broccoli Stir-Fry.

Ingredients

Servings:
0.5 pound
0.5 pound broccoli florets
broccoli florets
2 Tbsps
2 Tbsps brown sugar
brown sugar
2 Tbsps
2 Tbsps canola oil
canola oil
1 medium
1 medium chicken breast
chicken breast
1 tsp
1 tsp dried chili flakes
dried chili flakes
2
2  garlic cloves
garlic cloves
1 inch
1 inch ginger
ginger
0.25 cup
0.25 cup hoisin sauce
hoisin sauce
0.5
0.5  diced onion
diced onion
1 tsp
1 tsp sesame oil
sesame oil
4 ounces
4 ounces soba noodles
soba noodles
0.13 cup
0.13 cup soy sauce
soy sauce
0.5 pound broccoli florets
0.5 pound
broccoli florets
2 Tbsps brown sugar
2 Tbsps
brown sugar
2 Tbsps canola oil
2 Tbsps
canola oil
1 medium chicken breast
1 medium
chicken breast
1 tsp dried chili flakes
1 tsp
dried chili flakes
2  garlic cloves
2
garlic cloves
1 inch ginger
1 inch
ginger
0.25 cup hoisin sauce
0.25 cup
hoisin sauce
0.5  diced onion
0.5
diced onion
1 tsp sesame oil
1 tsp
sesame oil
4 ounces soba noodles
4 ounces
soba noodles
0.13 cup soy sauce
0.13 cup
soy sauce
Widget by spoonacular.com

Equipment

meat tenderizer
meat tenderizer
plastic wrap
plastic wrap
rolling pin
rolling pin
frying pan
frying pan
pot
pot
wok
wok
meat tenderizer
meat tenderizer
plastic wrap
plastic wrap
rolling pin
rolling pin
frying pan
frying pan
pot
pot
wok
wok


Instructions

  1. In a large wok or frying pan, heat the oil, garlic, ginger and pepper flakes over low heat for 5-6 minutes. Do not allow garlic to burn! You just want to infuse the oil.
  2. In the meantime, tenderize your meat by placing the chicken breast in between two pieces of plastic wrap. Beat it with a meat tenderizer or rolling pin and flatten to about inch thick. Slice into inch strips.
  3. Bring another pot of water to boil (enough to cook the noodles)
  4. Turn the heat up to medium and add the chicken. Stir constantly, but allow meat to brown. When meat is about half way cooked, add the hoisin sauce, soy sauce and brown sugar. Cook meat thoroughly then remove from heat.
  5. Add the broccoli and cook for 5 minutes.
  6. Once the pot of water is boiling, add the noodles and cook for about 7-8 minutes. Should be slightly al dente.
  7. After 5 minutes, add the chicken back into the wok with the broccoli and cook for another 2-3 minutes. When the noodles are done, drain, and quickly add to the chicken and broccoli dish. Remove the wok from dish once the noodles absorb the liquid. Add the teaspoon of toasted sesame oil. Serve and enjoy!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.37
Ingredient
½ pounds broccoli florets
2 tablespoons brown sugar
2 tablespoons canola oil
1 medium chicken breast
1 teaspoon dried chili flakes
2 garlic cloves
1 inch ginger
¼ cups hoisin sauce
½ diced onion
1 teaspoon sesame oil
4 ounces soba noodles
⅛ cups soy sauce
Price
$0.50
$0.08
$0.08
$2.00
$0.10
$0.13
$0.04
$0.91
$0.12
$0.10
$1.21
$0.20
$5.47
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Nutritional Information

Quickview
325k Calories
19g Protein
10g Total Fat
41g Carbs
16% Health Score
Limit These
Calories
325k
16%

Fat
10g
16%

  Saturated Fat
1g
7%

Carbohydrates
41g
14%

  Sugar
12g
14%

Cholesterol
36mg
12%

Sodium
1002mg
44%

Get Enough Of These
Protein
19g
39%

Vitamin C
52mg
64%

Vitamin K
63µg
61%

Vitamin B3
7mg
39%

Vitamin B6
0.67mg
33%

Manganese
0.63mg
32%

Selenium
20µg
29%

Phosphorus
252mg
25%

Magnesium
64mg
16%

Folate
63µg
16%

Potassium
546mg
16%

Vitamin B1
0.23mg
15%

Vitamin B5
1mg
15%

Vitamin E
2mg
14%

Vitamin B2
0.22mg
13%

Iron
1mg
11%

Vitamin A
519IU
10%

Fiber
2g
10%

Copper
0.16mg
8%

Zinc
1mg
8%

Calcium
59mg
6%

Vitamin B12
0.11µg
2%

covered percent of daily need

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