Stir-Fried Chicken & Broccoli with Mango Chutney
Ingredients
- 5 cups water
- 8 oz whole-wheat capellini
- 1 Tbsp toasted (dark) sesame oil
- ¼ cup low-sodium chicken broth
- ¼ cup mango chutney
- 3 Tbsp reduced-sodium soy sauce
- 2 tsp white vinegar
- 2 large cloves garlic, finely grated
- 2 tsp cornstarch
- ¼ tsp crushed red pepper
- 2 Tbsp grapeseed oil, divided
- 1 lb boneless, skinless chicken breasts, trimmed and sliced ( ½ inch)
- 5 cups broccoli florets
- 1 bunch scallions, whites cut into 1-inch pieces and greens sliced, divided
Instructions
- 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 Tbsp 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 Tbsp 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.
Nutritional Information
| Main | Total | |
| Servings | 4 | |
| Calories |
515
|
515
|
| Fat (g) | 15 | 15 |
| Sat. Fat (g) | 2 | 2 |
| Protein (g) | 34 | 34 |
| Carb (g) | 62 | 62 |
| Fiber (g) | 8 | 8 |
| Sodium (mg) | 747 | 747 |
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