Diabetes Forecast

Chicken, Broccoli, and Red Pepper Stir-Fry

Per Serving

Chicken, Broccoli, and Red Pepper Stir-Fry

Makes: 6 servings
Serving Size: 1 cup
Calories 180
Fat 9 g
Saturated Fat 1.2 g
Trans Fat 0 g
Carbohydrate 7 g
Fiber 2 g
Sugars 2 g
Cholesterol 45 mg
Sodium 405 mg
Potassium 325 mg
Protein 19 g
Phosphorus 165 mg
Choices: Vegetable 1, Lean Meat 2, Fat 1
  • Makes: 6 servings
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes


1 lb. boneless, skinless chicken breasts, patted dry and cut into 1/2-inch chunks
2 Tbsp. lower-sodium soy sauce, divided
1 tsp. cornstarch
3/4 cup reduced-sodium, low-fat chicken broth, divided
1 Tbsp. oyster sauce
1/2 tsp. toasted sesame oil
1/2 tsp. chili puree with garlic
1 Tbsp. cornstarch
2 Tbsp. canola oil, divided
3 cloves garlic, minced
1 Tbsp. peeled, grated ginger
2 cups broccoli florets, cut into bite-size pieces
1 med. red pepper, cut into strips
2 Tbsp. toasted coarsely chopped peanuts, almonds, or cashews


  1. In a medium bowl, combine the chicken, 1 Tbsp. of the soy sauce, and the 1 tsp. cornstarch and let stand for 15 minutes. 
  2. For the sauce, combine 1/2 cup of the broth with the remaining soy sauce and the oyster sauce, sesame oil, chili puree, and the 1 Tbsp. cornstarch; set aside.
  3. Heat 1 Tbsp. of the canola oil in a wok. Add the chicken and stir-fry for 3 minutes. Remove the chicken from the wok and place in a bowl; set aside.
  4. Heat the remaining oil in the wok. Add the garlic and ginger, and stir-fry for 30 seconds. Add the broccoli and red pepper. Carefully add the remaining chicken broth and cover. Steam for 3 minutes. Add the sauce mixture and cook 1 minute. Add the cooked chicken and toss gently to heat. Top with the nuts and serve.

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