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12
ounces skinless, boneless chicken breasts
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1
pound broccoli
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1/2
cup chicken broth
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2
tablespoons teriyaki sauce
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2
teaspoons cornstarch
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1
teaspoon toasted sesame oil
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2
- 3
tablespoons cooking oil
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1
tablespoon grated fresh ginger
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1
clove garlic, minced
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2
cups fresh medium mushrooms, halved or quartered
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8
ounces fresh bean sprouts (2 cups)
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1
red or green sweet pepper, cut into lengthwise strips (3/4 cup)
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1
8 ounce can sliced water chestnuts, drained
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4
cups coarsely shredded lettuce (optional)
1. Cut chicken into 1-inch pieces. Set aside. Remove flowerets from broccoli and cut in half (you should have about 3-1/2 cups). Cut stalks into 1-1/2-inch lengths and then into 1/4-inch strips (you should have about 1-1/2 cups); set aside.
2. For sauce, in a small bowl combine chicken broth, teriyaki sauce, cornstarch, and sesame oil; set aside.
3. Add 2 tablespoons cooking oil to a wok or 12-inch skillet. Preheat over medium-high heat (add more oil if necessary during cooking). Stir-fry ginger and garlic in hot oil for 10 seconds. Add broccoli stems; stir-fry for 1 minute. Add broccoli flowerets; stir-fry for 2 to 3 minutes or until crisp-tender. Remove broccoli from wok. Add mushrooms to wok; stir-fry about 1-1/2 minutes or until crisp-tender. Remove from wok. Add bean sprouts and red or green sweet pepper to wok; stir-fry for 1 to 2 minutes or until crisp-tender. Remove from wok. Add chicken to wok. Stir-fry for 4 to 5 minutes or until no longer pink. Push chicken from center of wok.
4. Stir sauce; add to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Add water chestnuts. Stir to coat. Cook and stir about 2 minutes more or until heated through. Serve immediately over shredded lettuce, if desired. Makes 4 servings.
- Servings Per Recipe 4,
- Calories 261,
- Protein (gm) 24,
- Carbohydrate (gm) 19,
- Fat, total (gm) 11,
- Cholesterol (mg) 45,
- Saturated fat (gm) 2,
- Sodium (mg) 524,
- Percent Daily Values are based on a 2,000 calorie diet
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