Estimated Nutrition (whole recipe, rough)
Counts 11 of 14 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mandarin Orange | 1 medium (131g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| White Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Bamboo Shoots | not in our table | 0 |
| Water | not in our table | 0 |
| Chestnut | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 pound boned and skinned chicken breast, cut into small pieces
- 1/4 to 1/2 teaspoon salt
- 1/4 teaspoon ground white pepper
- 1 tablespoon vegetable oil
- 1 medium onion, cut into wedges
- 1 cup fresh broccoli florets
- 1/2 cup chicken broth
- 1/4 cup soy sauce
- 1 tablespoon cornstarch
- 1 tablespoon sugar
- 1 11-ounce can mandarin oranges, drained
- 1 8-ounce can sliced bamboo shoots, drained
- 1 8-ounce can sliced water chestnuts, drained
- 2 cups hot cooked rice
- =
Directions
Season chicken with salt and pepper; brown in oil in large nonstick skillet over medium-high heat. Stir in onion, broccoli, broth and soy sauce; cook several minutes.
Combine cornstarch and sugar; stir in 2 tablespoons water. Add cornstarch mixture to skillet; heat until mixture boils and thickens, stirring constantly. Add oranges, bamboo shoots and water chestnuts; stir until thoroughly heated. Serve over fluffy rice.