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Ингредиенты
- 1/2 c. fat-free, reduced-sodium chicken broth
- 2 tsp. cornstarch
- 1-1/2 tsp. curry pwdr
- 2 tsp. reduced-sodium soy sauce
- 1/8 tsp. red pepper flakes
- nonstick extra virgin olive oil cooking spray
- 3 green onions, sliced
- 2 cloves garlic, chopped
- 2 c. broccoli florets
- 2/3 c. sliced carrot
- 1-1/2 tsp. extra virgin olive oil
- 6 ounces boneless skinless chicken breast, cut into bite-size pcs
- 2/3 c. warm cooked rice, prepared without salt
Инструкции
- 1. Stir together broth, cornstarch, curry pwdr, soy sauce and red pepper. Set aside.
- 2. Spray nonstick wok or possibly large nonstick skillet with cooking spray. Heat over medium-high heat. Add in onions and garlic; stir-fry 1 minute. Remove from wok.
- 3. Add in broccoli and carrot to wok; stir-fry 2 to 3 min or possibly till crisp-tender. Remove from wok.
- 4. Add in oil to warm wok. Add in chicken and stir-fry 2 to 3 min or possibly till no longer pink. Stir broth mix. Add in to wok. Cook and stir till broth mix comes to a boil and thickens slightly. Return all vegetables to wok. Heat through.
- 5. Serve remaining chicken mix with rice.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 595g | |
| Calories 453 | |
| Calories from Fat 85 | 19% |
| Total Fat 9.66g | 12% |
| Saturated Fat 1.58g | 6% |
| Trans Fat 0.03g | |
| Cholesterol 64mg | 21% |
| Sodium 956mg | 40% |
| Potassium 1218mg | 35% |
| Total Carbs 57.12g | 15% |
| Dietary Fiber 8.3g | 28% |
| Sugars 6.87g | 5% |
| Protein 35.57g | 57% |
