Light Chicken and Vegetables or Light Beef and Broccoli Recipe

Looking for an easy Light chicken and vegetables or Light beef and broccoli recipe? Learn how to make Light chicken and vegetables or Light beef and broccoli using healthy ingredients.


Submitted by nanotech524

Makes 6 servings



Terrific Chinese dish with a low calorie count

Recipe Ingredients for Light chicken and vegetables or Light beef and broccoli

178 grams broccoli
162 grams zucchini
104 grams carrots
148 grams water chestnuts
145 gram green beans
76 grams bamboo shoots
127 grams onion, sliced
538 grams chicken breast, no skin, sliced
1 tablespoon ginger, grated
1 1/2 cups chicken broth
3 tablespoons soy sauce
2 tablespoons cornstarch
1 teaspoon olive oil
1/2 teaspoon sesame oil

Recipe Directions for Light chicken and vegetables or Light beef and broccoli

  1. Par boil for 4 minutes broccoli, green beans and carrots.

  2. Drain and rinse with cold water to stop cooking.

  3. Using the same non-stick pan, saute chicken, ginger and garlic until lightly cooked.

  4. Place aside in a bowl. In same pan, saute onions and zucchini until tender crisp.

  5. Mix sauce ingredients: cornstarch, broth, sesame oil and soy sauce.

  6. Re-add the meat mixture to pan as well as the sauce mixture. Cook until slightly thickened.

  7. Add the parboiled veggies, the water chestnuts and the bamboo shoots and toss until all is hot. Serve immediately over brown rice.

Categories

Main Dish, Chinese

Nutrition Facts
Serving Size 319.1g
Amount Per Serving
Calories
264
Calories from Fat
46
% Daily Value*
Total Fat
5.1g
8%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
76mg
25%
Sodium
739mg
31%
Potassium
761mg
22%
Total Carbohydrates
21.4g
7%
Dietary Fiber
3.2g
13%
Sugars
3.8g
Protein
32.5g
Vitamin A 67% Vitamin C 75%
Calcium 7% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in manganese
  • Very high in niacin
  • High in phosphorus
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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