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15-Minute Stir-Fried Chicken & Bok Choy

Healthy stir-fry is one of my Healthiest Way of Cooking methods, which avoids the necessity to use heated oils that can be damaging to your health. Low in calories, this easy-to-prepare meal provides you with a rich concentration of many health-promoting nutrients including vitamins B, C, and K as well as protein and much more. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 2 TBS low-sodium chicken or vegetable broth 1 cup chopped scallions 2 TBS fresh minced ginger 2 skinless, boneless chicken breasts, cut into bite-sized pieces 1½ cups sliced fresh shiitake mushrooms 4 cups chopped bok choy 2 TBS soy sauce 1 TBS rice vinegar salt and white pepper to taste pinch of red pepper flakes

Directions:

1. Heat broth in a stainless steel wok or skillet.
2. When broth begins to steam, add scallions and Healthy Stir-Fry for 2 minutes.
3. Add ginger and continue to stir-fry for another minute.
4. Add chicken and continue to stir-fry.
5. After 2-3 minutes, add shiitake mushrooms and bok choy. Continue to stir-fry for another 3-4 minutes, and then add soy sauce, rice vinegar, salt, and pepper.

   Serves 4

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Stir-Fried Chicken & Bok Choy is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Stir Fried Chicken & Bok Choy 1.00 serving 264.50 grams 179.14 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating tryptophan 0.35 g 109.4 11.0 excellent vitamin K 77.71 mcg 97.1 9.8 excellent vitamin B3 (niacin) 14.62 mg 73.1 7.3 very good protein 30.36 g 60.7 6.1 very good vitamin C 32.57 mg 54.3 5.5 very good selenium 30.61 mcg 43.7 4.4 very good vitamin B6 (pyridoxine) 0.86 mg 43.0 4.3 very good vitamin A 1744.16 IU 34.9 3.5 very good phosphorus 288.82 mg 28.9 2.9 good vitamin D 114.21 IU 28.6 2.9 good vitamin B5 (pantothenic acid) 2.39 mg 23.9 2.4 good copper 0.44 mg 22.0 2.2 good folate 73.27 mcg 18.3 1.8 good potassium 629.32 mg 18.0 1.8 good magnesium 62.42 mg 15.6 1.6 good manganese 0.30 mg 15.0 1.5 good vitamin B2 (riboflavin) 0.25 mg 14.7 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Stir-Fried Chicken & Bok Choy

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