Description: Simple homemade dish. One of the best recipes to eat a large amount of broccoli.
Serves: 2
Cooking time: 10 minutes
Ingredients
- Broccoli – cut 1 in bite-size, 160g
- Chicken – cut 1 in bite-size, 160g
- Garlic – chopped, 2 cloves
- Olive oil – 1 tablespoon
- Sake cooking wine – 1 tablespoon
- Ground black pepper – 2 dashes
Method
1. Steam the broccoli and put them aside.
2. Heat the olive oil in a large non-stick frying pan, then add the garlic over low heat for 30 seconds, stirring regularly. (if you like crispy garlic, cook a bit longer and leave them aside and sprinkle before serving).
3. Stir in the chicken, chilli, and black pepper, change the heat to medium and cook until the chicken is almost cooked.
4. Add the broccoli, sake, 2 tablespoons of water and cook until the chicken is completely cooked.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Vitamin B3 | Vitamin B6 | Vitamin B12 |
|---|---|---|---|---|---|---|---|---|---|---|
| 275.9 | 15.7g | 20.6g | 7.0g | 2.2g | 1.8g | 0.3g | 3.9g | 4.2mg | 0.5mg | 0.5μg |
| 13.8% | 31.3% | 29.4% | 2.7% | 7.4% | 2.0% | 5.5% | 19.3% | 32.6% | 37.9% | 33.1% |
Nutritional Tips
This dish is one of your 5-a-day. 5-a-day is one of the national campaigns to encourage people to consume at least five portions of fruit and vegetables every day. It is conducted in some countries including the United Kingdom, United States, France and Germany.
1 portion is 80g of fresh, canned or frozen fruit and vegetables. 30g of dried fruit can also be 1 portion. Fruit or vegetable juices can be also 1 portion (150 mL), however, when fruits or vegetables are crushed, they release sugar (even natural sugar is still sugar) which may affect your teeth health. Ready meals also count, but bear in mind these may have a higher content of salt, sugar and fat, so consider having them occasionally or a small amount.
1 portion can be;
-cooked vegetables: about 3 heaped tablespoons (e.g. carrots, peas or sweetcorn, or 8 cauliflower florets)
-2 broccoli spears
-5cm piece of cucumber (5cm)
-a medium tomato (1 piece) or 7 cherry tomatoes (7 pieces)
*Pulses and beans, 150mL of juices (fruits, vegetable, smoothies) can be counted only once a day. Potatoes (yam, cassava) are not counted as 5-a-day as they are considered starchy food.
(Source: https://www.nhs.uk/live-well/eat-well/5-a-day-what-counts/)
Mignonne Nutri-Cuisine 