Know what’s on your plate

Chicken stir fry

Calories & nutrition facts

170
calorieskcal per 100 g
Protein13 g
Carbs2.9 g
Fat11 g

Nutrition facts

Per 100 g% DV
  • Calories 170 kcal —
  • Protein 13 g 25%
  • Carbohydrate 2.9 g 1%
  • Fat 11 g 15%
  • Saturated fat 2.9 g 14%
  • Fibre 0.7 g 2%
  • Sugars 0.9 g —
  • Sodium 258 mg 11%
  • Cholesterol 47.9 mg 16%

Vitamins & minerals

Per 100 g% DV

Vitamins

  • Vitamin A 66.1 µg 7%
  • Vitamin C 10.9 mg 12%
  • Vitamin D 0.17 µg 1%
  • Vitamin E 0.67 mg 4%
  • Vitamin K 10.4 µg 9%
  • Thiamin (B1) 0.05 mg 4%
  • Riboflavin (B2) 0.1 mg 8%
  • Niacin (B3) 4.5 mg 28%
  • Pantothenic acid (B5) 0.67 mg 13%
  • Vitamin B6 0.21 mg 12%
  • Folate (B9) 8.9 µg 2%
  • Vitamin B12 0.14 µg 6%

Minerals

  • Calcium 15.5 mg 1%
  • Iron 0.81 mg 5%
  • Magnesium 16.6 mg 4%
  • Phosphorus 112 mg 9%
  • Potassium 224 mg 5%
  • Zinc 1 mg 9%
  • Copper 0.06 mg 7%
  • Manganese 0.09 mg 4%
  • Selenium 9.7 µg 18%

Questions about Chicken stir fry

How do you cook chicken stir-fry in a wok?

Cut the chicken into thin, even strips and fry in a little hot oil, in batches so it browns rather than steams. Stir-fry for about 4–6 minutes, then check the thickest pieces are steaming hot all the way through with no pink meat before adding them to the vegetables.

What sauce works well in chicken stir-fry?

For a quick soy-ginger sauce, mix soy sauce with grated ginger, garlic, a little honey and a splash of lime juice or rice vinegar. Add it near the end of cooking; if you want it glossy, stir in a little cornflour mixed with cold water.

Which vegetables go well in chicken stir-fry?

Use a mix such as sliced peppers, carrots, broccoli and onion, adding firmer vegetables first. Pak choi and beansprouts need only a couple of minutes at the end so they stay crisp.

Can you put noodles in chicken stir-fry?

Yes. Cook egg or rice noodles separately, drain them well, then toss them through the chicken and vegetables with the sauce for the last minute or two. This keeps the noodles from making the wok watery.

What do you serve with chicken stir-fry?

Serve it with boiled or steamed rice, or use noodles in the stir-fry itself. For a quick midweek meal, add extra vegetables such as broccoli, peppers and pak choi rather than making a separate side.

Can you eat chicken stir-fry cold the next day?

Yes, provided you cooled it promptly and kept it covered in the fridge. Refrigerate leftovers within 1–2 hours and eat them within two days; take out only the portion you want to eat.

How should you reheat leftover chicken stir-fry?

Reheat it until steaming hot all the way through, stirring so there are no cool patches. Reheat only once; a frying pan or wok works well, with a small splash of water to loosen the sauce.

Is chicken stir-fry gluten free?

Not necessarily: ordinary soy sauce often contains wheat, and hoisin and oyster sauces can contain it too. Choose sauces labelled gluten free and check the ingredients, including those in marinades.

Source: Canadian Nutrient File 6770 · per 100 g · carbohydrate per EU label, fibre excluded