Description
Chicken and Broccoli Stir Fry delivers a quick, nutritious meal packed with Asian-inspired flavors. Crisp vegetables and tender chicken create a balanced dish perfect for weeknight dinners, offering you a delicious way to enjoy a protein-rich, low-calorie meal.
Ingredients
Scale
Protein:
- 1 lb (454 grams) boneless, skinless chicken breasts, thinly sliced
Vegetables:
- 4 cups (960 milliliters) broccoli florets
Sauce and Seasoning:
- 2 tablespoons (30 milliliters) olive oil
- 3 garlic cloves, minced
- 1 tablespoon (15 milliliters) fresh ginger, grated
- 1/4 cup (60 milliliters) low-sodium soy sauce
- 2 tablespoons (30 milliliters) honey or maple syrup
- 1 tablespoon (15 milliliters) cornstarch
- 1/4 cup (60 milliliters) water
- Salt to taste
- Pepper to taste
Instructions
- Prepare a flavor-packed marinade by combining soy sauce, honey, cornstarch, and water in a mixing bowl, whisking until smooth and set aside.
- Warm a large skillet or wok over medium-high heat, adding a splash of oil to create a sizzling cooking surface.
- Introduce seasoned chicken pieces to the hot pan, allowing them to develop a golden-brown exterior while cooking completely through, then transfer to a separate plate.
- In the same pan, infuse the cooking surface with minced garlic and freshly grated ginger, releasing their aromatic essence for about 60 seconds.
- Toss crisp broccoli florets into the fragrant pan, quickly stirring and tossing to maintain their vibrant green color and maintain a delightful tender-crisp texture.
- Reintroduce the cooked chicken to the vegetable mixture, creating a harmonious blend of proteins and greens.
- Pour the prepared sauce over the chicken and broccoli, gently stirring to ensure every morsel is generously coated and allowing the sauce to thicken and become glossy.
- Transfer the stir-fry to serving plates, optionally garnishing with a sprinkle of toasted sesame seeds and finely chopped green onions for an extra layer of flavor and visual appeal.
Notes
- Boost protein levels by adding extra lean chicken or tofu for vegetarian options.
- Control sodium intake by using low-sodium soy sauce or coconut aminos as a healthier alternative.
- Enhance vegetable nutrition by adding colorful bell peppers or snap peas for increased variety and texture.
- Optimize cooking technique by ensuring high heat and quick stir-frying to maintain broccoli’s crisp texture and preserve nutrients.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: Chinese
Nutrition
- Serving Size: 4
- Calories: 300
- Sugar: 6 g
- Sodium: 450 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 75 mg