Turmeric Chicken and Broccoli Stir Fry

  • Prep 30 min
  • Total 30 min
  • Servings 5

Ingredients

  • 1 lb boneless chicken (any cut)
  • 1 large head broccoli
  • 1 onion
  • 5 cloves garlic
  • 2-inch piece of fresh ginger root
  • 1 heaping tablespoon turmeric
  • 1 teaspoon cumin
  • 1/2 teaspoon chile powder
  • 2 tablespoons butter
  • 1 lemon
  • Chicken stock or coconut milk (optional)

Steps

  • 1
    This stir fry cooks up quickly, so prep all your ingredients before you begin cooking: Cut onion in half, and cut each half into 1/4-inch slices. Cut chicken into strips. Roughly chop the broccoli into bite-sized chunks. Mince the garlic and ginger together to form a chunky paste. Finally, make a spice blend with the cumin, chile and turmeric.
  • 2
    Saute the onions in the butter until softened, about 5 minutes. Add the ginger and garlic paste and cook 1 minute more, until fragrant.
  • 3
    Add the spice blend. Cook 1 minute.
  • 4
    Add the chicken and broccoli and cook until the chicken is no longer pink in the center and the broccoli has reached your desired texture. Cut the lemon in half and squeeze over the skillet to release as much juice as possible, being careful to keep the seeds out of the pan. Stir all ingredients to combine. (Note: There will be very little leftover cooking liquid. If you prefer a saucy stir fry, add chicken stock or coconut milk in small amounts until it's your desired consistency.)
  • 5
    Serve over rice.

Nutrition Facts

Serving Size: 1 Serving
Calories
260
Calories from Fat
110
Total Fat
12g
19%
Saturated Fat
5g
25%
Trans Fat
0g
Cholesterol
105mg
34%
Sodium
160mg
7%
Potassium
660mg
19%
Total Carbohydrate
14g
5%
Dietary Fiber
4g
17%
Sugars
3g
Protein
23g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
100%
100%
Calcium
8%
8%
Iron
20%
20%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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