Chicken Stir Fry
Chicken and broccoli stir fry with snap peas and red pepper in a garlic, ginger and low-sodium soy sauce, served over a measured ⅓ cup of brown rice. About 35 g of carbohydrate and 39 g of protein per plate.
One serving
One serving is about 1½ cups stir fry with ⅓ cup brown rice. Prep 15 min · Cook 15 min.
Steps
Toss the chicken breast with the cornstarch and 1 tbsp of the soy sauce. Mix the remaining 2 tbsp soy sauce with the water for the sauce.
Heat the olive oil in a skillet over high heat and cook the chicken in a single layer until browned and cooked through to 165°F (74°C), about 6 minutes. Move it to a plate.
AI-generated illustrative image. Add the broccoli florets, sugar snap peas and red bell pepper with 2 tbsp of the sauce, cover and steam-fry, then uncover and cook until crisp-tender, about 5 minutes.
Add the garlic and ginger and cook 30 seconds.
Return the chicken, pour in the rest of the sauce and toss until glossy, about 1 minute. Take the pan off the heat and stir in the sesame oil.
Serve each portion with ⅓ cup brown rice, topped with scallions and sesame seeds.
On the plate
A complete plate: vegetables, chicken and a measured ⅓ cup of brown rice, about 35 g of carbohydrate in all. A larger rice portion adds more.
Nutrition
| Nutrient | Per serving (1/4 of recipe) |
|---|---|
| Calories (kcal) | 395 |
| Total carbohydrate | 35 g |
| Dietary fiber | 5 g |
| Total sugars | 5 g |
| Protein | 39 g |
| Total fat | 11 g |
| Saturated fat | 2 g |
| Sodium | 500 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| chicken breast Chicken breast, skinless, raw | 560 g | 0.0 g | “Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw”, USDA SR Legacy, FDC ID 171077 |
| cornstarch Cornstarch | 8 g | 7.3 g | “Cornstarch”, USDA SR Legacy, FDC ID 169698 |
| soy sauce Soy sauce, low sodium | 45 g | 2.5 g | “Soy sauce made from soy and wheat (shoyu), low sodium”, USDA SR Legacy, FDC ID 172473 |
| water Water | 60 g | 0.0 g | “Beverages, water, tap, drinking”, USDA SR Legacy, FDC ID 173647 |
| olive oil Olive oil | 14 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| broccoli florets Broccoli, raw | 300 g | 19.9 g | “Broccoli, raw”, USDA SR Legacy, FDC ID 170379 |
| sugar snap peas Snap peas, raw | 150 g | 11.3 g | “Peas, edible-podded, raw”, USDA SR Legacy, FDC ID 170010 |
| red bell pepper Bell pepper, red, raw | 150 g | 9.0 g | “Peppers, sweet, red, raw”, USDA SR Legacy, FDC ID 170108 |
| garlic Garlic, raw | 9 g | 3.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| ginger Ginger root, raw | 8 g | 1.4 g | “Ginger root, raw”, USDA SR Legacy, FDC ID 169231 |
| sesame oil Sesame oil | 9 g | 0.0 g | “Oil, sesame, salad or cooking”, USDA SR Legacy, FDC ID 171016 |
| scallions Scallions (green onions), raw | 20 g | 1.5 g | “Onions, spring or scallions (includes tops and bulb), raw”, USDA SR Legacy, FDC ID 170005 |
| sesame seeds Sesame seeds | 4 g | <1 g | “Seeds, sesame seeds, whole, dried”, USDA SR Legacy, FDC ID 170150 |
| brown rice Rice, brown, cooked | 320 g | 81.9 g | “Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 169704 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: sesame seeds ().
Calculation engine v1.3.0.
Swaps and variations
- Lower carb
- Serve it over Parmesan Garlic Cauliflower Rice instead of brown rice; the carbohydrate per plate goes down.
Storage
Refrigerate within 2 hours, up to 3 days; reheat in a hot skillet to 165°F (74°C) so the vegetables stay crisp.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/chicken-stir-fry. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about chicken stir fry.
What’s a healthy stir fry sauce?
Low-sodium soy sauce, garlic, ginger and a little sesame oil, thickened by the cornstarch on the chicken; no sugar or honey needed.
How many carbohydrates are in this chicken stir fry?
About 35 g per plate with ⅓ cup of brown rice, with 5 g of fiber and 39 g of protein.
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