Lemon Broccoli Chicken Stir-fry
Lemon Broccoli and Chik’n Stir-fry lights things up tonight.
The vivid green of steamed broccoli is the feature of this dish. Sliced Chik’n (or optional chicken), onion, red bell pepper and browned mushrooms fill out the color pallet. Everything gets neatly folded into a light lemon sauce and served over hearty brown rice. This is Asian-Americantastic dining!
Grocery List: Lemon Broccoli and Chik'n Stir-fry
Lemon Broccoli and Chik’nStir Fry
Produce
garlic(if needed)
yellow onion(if needed)
1 red bell pepper
1 lb. broccoli
7 oz. medium Crimini mushrooms
2 lemons
Canned/Dried Foods
brown rice(if needed)
low sodium vegetable broth(if needed)
low sodium soy sauce(if needed)
rice wine vinegar (if needed)
Prepared mustard(if needed)
Honey(if needed)
cornstarch(if needed)
white wine to cook with(if needed)
Frozen Foods
Plant-based Chik’n Strips of choice (if going meatless)
Meat/Fish/Poultry
3 boneless, skinless chicken breasts(if eating meat)
Chilled Foods/Dairy
None today
Nutritional Value: Lemon Broccoli and Chik'n Stir-fry
Lemon Broccoli and Chik’n Stir Fry – with Chicken Breast
Nutritional Analysis
Per Serving
Calories: 550
Protein: 35 g
Carbohydrates: 74 g
Total Fat: 13 g
(Saturated Fat: 2 g
Dietary Fiber: 9 g
Cholesterol: 80 mg
Sodium: 290 mg
% calories from fat: 22.1 %
Serving Size:
Five ounces cooked rice with 1/3 of the stir fry mixture.
Lemon Chicken Broccoli Stir Fry – with Meatless tenders
Nutritional Analysis
Per Serving
Calories: 550
Protein: 23 g
Carbohydrates: 75 g
Total Fat: 17 g
(Saturated Fat): 1 g
Dietary Fiber: 10 g
Cholesterol: 0 mg
Sodium: 590 mg
% calories from fat: 29.7 %
Serving Size:
Five ounces cooked brown rice with 1/3 of the stir-fry.
