Bachelor Food: Broccoli & Chicken Stir Fry

I got part of this recipe from the back of a box of Lipton® Onion Mushroom soup mix. I REALLY enjoyed the modified version I made so I thought I would pass along the tastiness to you.

Ingredients:

12 oz. of Chicken Breast meat (you can use canned so you don’t have to spend extra time cooking the chicken or you can use and cook raw chicken. I won’t give instructions on cooking the chicken since this is Bachelor Food)

1 packet of Lipton® Onion Mushroom Soup Mix

10 oz. of frozen broccoli. (or use about 1 or 2 medium stalks)

1 and ¼ cup water

2 tablespoons of packed brown sugar (more or less depending on personal taste, I like more)

1 tablespoon of soy sauce

½ tablespoon of balsamic vinegar (½ tablespoon more if you think you’ll like it tangy, I do!)

1/8 teaspoon of ground garlic (or use a clove of fresh diced garlic if you like garlic)

and basil, oregano, and rosemary to taste

Cooking Directions:

1.) In 12-inch nonstick skillet, pour in water and stir in soup mix, brown sugar, soy sauce, and vinegar. Bring the sauce to a boil then reduce heat to a simmer and stir occasionally for 2 min.

2.) Next add the broccoli and spices to taste. Let it simmer until the broccoli is cooked to your desired tenderness. (I like it fairly crisp)

3.) Finally stir in the chicken until it’s hot!

I usually eat the stir fry with hot white rice

Note: If the sauce starts to get too thick add a little water. On the flip side if the sauce seems to be a bit too watery let it simmer a little longer.

For those of you who like to know about nutrition here’s my attempt at nutrition facts:
NOTE: THIS IS NOT OFFICIAL BUT IS FAIRLY CLOSE, IT ALSO USES THE VALUE FOR 2 MEDIUM STALKS OF BROCCOLI FOUND AT http://freshcutproduce.com/nutrifax/broccoli.html
It also doesn’t include the rice.

The serving size on the packages for the chicken and soup is about 5 per package/can. So although I’ll always eat more than a fifth of what is cooked (I know I’m a pig but I get hungry!) that’s what the facts are tabulated for. I added the facts on the chicken and soup. Then I calculated the amount for the broccoli from the above site and added that in. The Daily Values are guesses based on the information and not by any means official or completely accurate.

Calories: 125
Fat: .7 grams (.2 from broccoli .5 from chicken)(about 1 or 2% DV)
Protein: 16 grams
Sodium: 942 mg (about 38% DV)
Total Carb.: 10.2 grams (about 3% DV)

If you’re like me and eat more like a third of what’s cooked this is more like what you’ll be eating:

Calories: 280
Fat: 1.2 grams
Protein: 27 grams
Sodium: 1570 mg
Total Carb.: 17 grams

The rice probably adds about 160 more calories, and 35 grams of carbs. The broccoli and rice add some vitamins and minerals but they will vary depending on the rice and broccoli, although broccoli is a very good source of vitamin C.

Hope you enjoy the food!