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Garlic Chicken and Broccoli Stir-Fry

Garlic Chicken and Broccoli Stir-Fry
  • Prep 20 min
  • Total 20 min
  • Servings 4
Fresh vegetables are quickly cooked then tossed with store-bought glaze and rotisserie chicken strips for a colorful 20-minute dish.
Updated November 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.

  • 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 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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