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Garlic Chicken and Broccoli Stir-Fry

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Garlic Chicken and Broccoli Stir-Fry
  • Prep 20 min
  • Total 20 min
  • Servings 4
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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.
Updated Nov 26, 2009

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.

Tips from the Betty Crocker Kitchens

  • tip 1
    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

310 Calories, 12g Total Fat, 25g Protein, 26g Total Carbohydrate, 11g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
110
Total Fat
12g
18%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
1170mg
49%
Potassium
460mg
13%
Total Carbohydrate
26g
9%
Dietary Fiber
5g
20%
Sugars
11g
Protein
25g
% 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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