Name: Stir-Fried Chicken & Broccoli with Mango Chutney
Prep time: 30 min
Total time: 30 min
Ingredients: 5 cups water; 8 ounces whole-wheat capellini; 1 tablespoon toasted (dark) sesame oil; 0.25 cup low-sodium chicken broth; 0.25 cup mango chutney; 3 tablespoons reduced-sodium soy sauce; 2 teaspoons white vinegar; 2 large cloves garlic, finely grated; 2 teaspoons cornstarch; 0.25 teaspoon crushed red pepper; 2 tablespoons grapeseed oil, divided; 1 pound boneless, skinless chicken breasts, trimmed and sliced (1/2 inch); 5 cups broccoli florets; 1 bunch scallions, whites cut into 1-inch pieces and greens sliced, divided

Stir-Fried Chicken & Broccoli with Mango Chutney

4.5

(2)

2 Reviews

Resist the urge to make this stir-fry chicken recipe in a skillet instead of a wok, which will hold all your ingredients better. Buy a carbon-steel wok at an Asian market (or online) for around $30 and you'll have it forever. Make one stir-fry and you'll wonder how you survived without it.

Breana Lai Killeen, M.P.H., RD

Updated on July 9, 2019

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Egg Free Healthy Aging Healthy Immunity High Fiber Low-Calorie Nut-Free

Jump to Nutrition Facts

Ingredients

5 cups water
8 ounces whole-wheat capellini
1 tablespoon toasted (dark) sesame oil
¼ cup low-sodium chicken broth
¼ cup mango chutney
3 tablespoons reduced-sodium soy sauce
2 teaspoons white vinegar
2 large cloves garlic, finely grated
2 teaspoons cornstarch
¼ teaspoon crushed red pepper
2 tablespoons grapeseed oil, divided
1 pound boneless, skinless chicken breasts, trimmed and sliced (1/2 inch)
5 cups broccoli florets
1 bunch scallions, whites cut into 1-inch pieces and greens sliced, divided

Directions

Bring water to a boil in a large pot. Add pasta and cook, stirring often, until just tender, 2 to 3 minutes. Drain. Toss with sesame oil.
Meanwhile, whisk broth, chutney, soy sauce, vinegar, garlic, cornstarch and crushed red pepper in a small bowl. Set aside.
Heat 1 tablespoon grapeseed oil in a 14-inch flat-bottom carbon-steel wok over high heat until hot but not smoking. Add chicken and cook, stirring often, until just cooked through, 5 to 6 minutes. Transfer to a plate.
Reduce heat to medium, add the remaining 1 tablespoon oil, broccoli and scallion whites to the wok; cook, stirring, until just tender, 2 to 3 minutes.
Return the chicken to the wok. Make a well in the center of the ingredients and add the reserved sauce. Cook, stirring and combining it with the chicken and vegetables, until the sauce is thickened, about 2 minutes. Serve over the pasta. Garnish with scallion greens.

Nutrition Facts (per serving)

515	Calories
15g	Fat
62g	Carbs
34g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 515
% Daily Value *
Total Carbohydrate 62g	23%
Dietary Fiber 8g	28%
Total Sugars 13g
Added Sugars 9g	18%
Protein 34g	68%
Total Fat 15g	19%
Saturated Fat 2g	10%
Cholesterol 63mg	21%
Vitamin A 2902IU	58%
Vitamin C 87mg	97%
Folate 80mcg	20%
Sodium 747mg	32%
Calcium 95mg	7%
Iron 4mg	22%
Magnesium 53mg	13%
Potassium 800mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.