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Garlic Chicken and Broccoli Stir-Fry

(12)
  1 reviews
  • 20 min prep time
  • 20 min total time
  • 9 ingredients
  • 4 servings
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Fresh vegetables are quickly cooked then tossed with store-bought glaze and rotisserie chicken strips for a colorful 20-minute dish.

Ingredients

2
tablespoons vegetable oil
4
cloves garlic, peeled, sliced (about 2 tablespoons)
4
cups fresh broccoli florets (about 1 lb)
1/2
cup ready-to-eat baby-cut carrots, cut in half lengthwise
1
can (8 oz) sliced water chestnuts, drained
1/4
cup water
1/2
cup teriyaki baste and glaze (from 12-oz bottle)
2
cups bite-size strips deli rotisserie chicken (from 2- to 2 1/2-lb chicken)
Hot cooked rice, if desired

Steps

  • 1 In 12-inch nonstick skillet or wok, heat oil over medium-high heat. Cook garlic in oil about 1 minute, stirring constantly and being careful that garlic doesn’t burn, until golden brown.
  • 2 Add broccoli, carrots, water chestnuts and water to skillet. Cook 7 to 9 minutes, stirring occasionally, until vegetables are crisp-tender and water has evaporated.
  • 3 Gently stir in teriyaki glaze and chicken. Cook 1 to 2 minutes or until chicken is thoroughly heated. Serve over rice.
  • 1 In 12-inch nonstick skillet or wok, heat oil over medium-high heat. Cook garlic in oil about 1 minute, stirring constantly and being careful that garlic doesn’t burn, until golden brown.
  • 2 Add broccoli, carrots, water chestnuts and water to skillet. Cook 7 to 9 minutes, stirring occasionally, until vegetables are crisp-tender and water has evaporated.
  • 3 Gently stir in teriyaki glaze and chicken. Cook 1 to 2 minutes or until chicken is thoroughly heated. Serve over rice.

Expert Tips

If your broccoli florets are large, cut them into 1- to 1 1/2-inch pieces. Pick up a bag of already-cut broccoli florets or get broccoli at the grocery store salad bar to speed preparation.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
Calories from Fat
110
% Daily Value
Total Fat
12g
18%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
0%
Cholesterol
60mg
20%
Sodium
1170mg
49%
Total Carbohydrate
26g
9%
Dietary Fiber
5g
20%
Sugars
11g
11%
Protein
25g
25%
% Daily Value*:
Vitamin A
90%
90%
Vitamin C
40%
40%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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