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Zomppa's Chicken and Broccoli Stir-Fry

 
One serving costs about $1.37

$1.37 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:56%

Spoonacular Score: 56%

 

You can never have too many main course recipes, so give Zomppa's Chicken and Broccoli Stir-Fry a try. This recipe serves 4 and costs $1.12 per serving. Watching your figure? This dairy free recipe has 293 calories, 13g of protein, and 10g of fat per serving. 1 person were impressed by this recipe. Head to the store and pick up soy sauce, ginger, chili pepper flakes, and a few other things to make it today. To use up the onion you could follow this main course with the Candy Corn Cupcakes as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 53%. This score is pretty good. Try Chicken and Broccoli Stir-Fry, Quick Chicken & Broccoli Stir-Fry, and Chicken Stir Fry with Broccoli and Snap Peas + VIDEO for similar recipes.

Ingredients

Servings:
0.5 lb
0.5 lb 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 cups
0.25 cups hoisin sauce
hoisin sauce
0.5
0.5  diced onion
diced onion
1 tsp
1 tsp sesame oil
sesame oil
4 oz
4 oz soba noodles
soba noodles
0.13 cups
0.13 cups soy sauce
soy sauce
0.5 lb broccoli florets
0.5 lb
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 cups hoisin sauce
0.25 cups
hoisin sauce
0.5  diced onion
0.5
diced onion
1 tsp sesame oil
1 tsp
sesame oil
4 oz soba noodles
4 oz
soba noodles
0.13 cups soy sauce
0.13 cups
soy sauce

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

Tips

Health Tips

  • You can reduce your sodium intake by choosing lower-sodium soy sauce.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • If you're following a gluten-free diet, be sure to find a gluten-free soy sauce!

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • get more health tips

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Store brown sugar in an air-tight container to avoid hardening. If your brown sugar still gets too hard to use, you can use one of these techniques to soften it.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

Disclaimer

Nutritional Information

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