Broccoli Cashew Stir Fry
1 serving of broccoli cashew stir fry contains 476 Calories. The macronutrient breakdown is 44% carbs, 28% fat, and 28% protein. This is a good source of protein (60% of your Daily Value) and fiber (18% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Rice wine vinegar ½ tbsp or 7g
Directions
- Chop the broccoli into bite sized pieces and slice the spring onion, separating the whites and greens.
- Peel the garlic and finely dice. Peel the ginger using the edge of a spoon and grate or finely dice.
- Cut the chicken into thin strips and toss in the cornflour and 1/4 tsp salt.
- Lightly crush the cashew nuts. Toast in a dry pan for a few minutes until golden. Watch closely as they can burn quickly.
- Boil a large pot of water for the noodles and broccoli. Boil the noodles for 4 minutes until just cooked and add the broccoli for the last 2 minutes. Drain, run under cold running water and put back in the pan covered with cold water.
- Heat the olive oil in a frying pan over a medium heat. Add the chicken and cook for approximately 5 minutes until crispy and cooked through. Remove from the pan.
- In a bowl mix together the soy sauce, yellow bean sauce, rice vinegar and 5 tbsp of water.
- Add to the now empty frying pan the whites of the spring onions, garlic, ginger, and sesame oil and cook for 1 minute. Add the chicken back to the pan along with the sauce and mix everything together.
- Drain the broccoli and noodles and add to the frying pan. Warm everything through.
- Serve topped with the toasted cashew nuts and the greens of the spring onions.
Nutrition Facts
For 1 serving of broccoli cashew stir fry (321g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 476 | |
| Fats | 15g | 19% |
| Saturated fats | 3g | 13% |
| Trans fats | 0g | |
| Cholesterol | 109mg | 36% |
| Sodium | 878mg | 38% |
| Carbs | 53g | 19% |
| Net carbs | 48g | |
| Fiber | 5g | 18% |
| Sugar | 3g | |
| Protein | 34g | |
| Calcium | – | |
| Iron | – | |
| Potassium | – | |
| Vitamin D | – | |
| Vitamins and Minerals | ||
| Alpha carotene | – | |
| Beta carotene | – | |
| Caffeine | – | |
| Choline | – | |
| Copper | – | |
| Fluoride | – | |
| Folate (B9) | – | |
| Lycopene | – | |
| Magnesium | – | |
| Manganese | – | |
| Niacin | – | |
| Pantothenic acid | – | |
| Phosphorus | – | |
| Retinol | – | |
| Riboflavin (B2) | – | |
| Selenium | – | |
| Theobromine | – | |
| Thiamine | – | |
| Vitamin A IU | – | |
| Vitamin A | – | |
| Vitamin B12 | – | |
| Vitamin B6 | – | |
| Vitamin C | – | |
| Vitamin D IU | – | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | – | |
| Vitamin K | – | |
| Zinc | – | |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 3g | 13% |
| Monounsaturated fats | – | |
| Polyunsaturated fats | – | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | – | |
| Total omega 6 | – | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | – | |
| Eicosapentaenoic Acid (EPA) | – | |
| Docosapentaenoic Acid (DPA) | – | |
| Amino Acids | ||
| Alanine | – | |
| Arginine | – | |
| Aspartic acid | – | |
| Cystine | – | |
| Glutamic acid | – | |
| Glycine | – | |
| Histidine | – | |
| Hydroxyproline | – | |
| Isoleucine | – | |
| Leucine | – | |
| Lysine | – | |
| Methionine | – | |
| Phenylalanine | – | |
| Proline | – | |
| Serine | – | |
| Threonine | – | |
| Tryptophan | – | |
| Tyrosine | – | |
| Valine | – | |
