Stir-Fried Chicken & Broccoli with Mango Chutney
Resist the urge to make this stir-fry chicken recipe in a skillet instead of a wok, which will hold all your ingredients better. For this quick-cooking recipe, prepare all your ingredients before you heat the wok to avoid over cooking.
Servings
4 servings
Prep Time
30 minutes
Total Time
30 minutes
Ingredients
- 5cups water
- 8ounces whole-wheat capellini
- 1tablespoon toasted (dark) sesame oil
- 1/4cup low-sodium chicken broth
- 1/4cup mango chutney
- 3tablespoons reduced-sodium soy sauce
- 2teaspoons white vinegar
- 2large cloves garlic, finely grated
- 2teaspoons cornstarch
- 1/4teaspoon crushed red pepper
- 2tablespoons grapeseed oil, divided
- 1pound boneless, skinless chicken breasts, trimmed and sliced (1/2 inch)
- 5cups broccoli florets
- 1bunch scallions, whites cut into 1-inch pieces and greens sliced, divided
Instructions
- Bring water to a boil in a large pot. Add pasta and cook, stirring often, until just tender, 2 to 3 minutes. Drain. Toss with sesame oil.
- Meanwhile, whisk broth, chutney, soy sauce, vinegar, garlic, cornstarch and crushed red pepper in a small bowl. Set aside.
- Heat 1 tablespoon grapeseed oil in a 14-inch flat-bottom carbon-steel wok over high heat until hot but not smoking. Add chicken and cook, stirring often, until just cooked through, 5 to 6 minutes. Transfer to a plate.
- Reduce heat to medium, add the remaining 1 tablespoon oil, broccoli and scallion whites to the wok; cook, stirring, until just tender, 2 to 3 minutes.
- Return the chicken to the wok. Make a well in the center of the ingredients and add the reserved sauce. Cook, stirring and combining it with the chicken and vegetables, until the sauce is thickened, about 2 minutes. Serve over the pasta. Garnish with scallion greens.
Nutrition Facts
Per serving (recipe makes 4 servings)
Calories | 504.49kcal |
---|---|
Carbohydrate Total | 61.91g |
Total Sugars | 12.93g |
Added Sugars | 9g |
Fiber | 7.98g |
Total Fat | 14.95g |
Saturated Fat | 2.21g |
Mono Saturated Fat | 3.63g |
Cholesterol | 0.27mg |
Sodium | 740.34mg |
Protein | 34.8g |
Potassium | 825.86mg |
Calcium | 91.68mg |
Chromium | 0.43mcg |
Folate | 119.53mcg |
Iron | 4.24mg |
Magnesium | 125.28mg |
Omega-6 | 7g |
Trans Fatty Acid | 0.04g |
Vitamin A | 2902.44IU |
Vitamin D | 3.69IU |
Vitamin B12 | 0.41mcg |
Vitamin C | 87.41mg |
Vitamin E | 4mg |
Zinc | 2.94mg |
Phosphorus | 449.6mg |
Vitamin B3 | 7.19mg |
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