Description
Sizzling healthy chicken and broccoli stir fry delivers Asian-inspired flavors with lean protein and crisp vegetables. Quick weeknight dinner provides balanced nutrition packed with zesty ginger and garlic notes.
Ingredients
Scale
Main Ingredients:
- 1 pound (454 grams) boneless, skinless chicken breast, sliced thin
- 3 cups broccoli florets
Aromatics and Seasonings:
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey or maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
Thickening Agent:
- 1 tablespoon cornstarch mixed with 2 tablespoons water (optional)
Instructions
- Warm olive oil in a spacious skillet or wok at medium-high temperature, preparing for a rapid cooking process.
- Sear chicken pieces until golden and thoroughly cooked, approximately 5-6 minutes, ensuring no pink remains. Transfer protein to a separate plate.
- Using the identical pan, quickly sauté minced garlic and freshly grated ginger, releasing their aromatic essence for roughly 30 seconds.
- Introduce broccoli florets to the pan, tossing vigorously for 3-4 minutes until crisp-tender with vibrant green color.
- Reunite cooked chicken with sautéed vegetables in the skillet, creating a harmonious blend.
- Whisk together soy sauce, honey, rice vinegar, and sesame oil in a small mixing bowl, creating a dynamic flavor profile.
- Cascade the prepared sauce over the chicken and broccoli, ensuring comprehensive coating and maximum flavor absorption.
- Optional: Incorporate cornstarch slurry to enhance sauce consistency, gently stirring until mixture reaches desired thickness.
- Perform final comprehensive stir, guaranteeing even sauce distribution and optimal temperature.
- Elegantly plate over steamed rice or quinoa, adding optional garnish for visual appeal and added texture.
Notes
- Slice chicken thinly and evenly to ensure quick, uniform cooking and prevent dry or undercooked pieces.
- Use high heat and keep ingredients moving constantly to maintain crisp broccoli texture and prevent burning.
- For gluten-free version, swap regular soy sauce with tamari or coconut aminos and verify cornstarch is certified gluten-free.
- Add red pepper flakes or sriracha for extra heat, or include sliced bell peppers for additional color and nutrition boost.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: Chinese
Nutrition
- Serving Size: 4
- Calories: 230 kcal
- Sugar: 7 g
- Sodium: 300 mg
- Fat: 11 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 28 g
- Cholesterol: 70 mg