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Healthy Chicken And Broccoli Stir Fry Recipe

Healthy Chicken And Broccoli Stir Fry Recipe


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4.6 from 29 reviews

  • Total Time: 25 minutes
  • Yield: 2 1x

Description

Delicious healthy chicken and broccoli stir fry combines lean protein with crisp vegetables in a quick weeknight meal. Garlic, ginger, and light soy sauce deliver bold Asian-inspired flavors you’ll savor with minimal effort.


Ingredients

Scale
  • 2 boneless, skinless chicken breasts (sliced)
  • 3 cups broccoli florets
  • 1/4 cup low-sodium soy sauce
  • 1/2 cup chicken broth
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 1 tablespoon cornstarch
  • 3 cloves garlic (minced)
  • 1-inch ginger (grated)
  • 1 teaspoon sesame oil
  • 1/2 teaspoon red pepper flakes (optional)
  • 1 tablespoon sesame seeds (for garnish)

Instructions

  1. Craft a zesty marinade by blending soy sauce, honey, cornstarch, chicken broth, and sesame oil into a smooth mixture.
  2. Elevate a skillet to medium-high heat, drizzle with olive oil, and sear chicken pieces until golden and fully cooked through.
  3. Transfer cooked chicken to a separate plate, maintaining the skillet’s warmth.
  4. Infuse the pan with remaining oil, then introduce minced garlic and ginger, releasing their aromatic essence for 30-45 seconds.
  5. Toss broccoli florets into the skillet, quickly stirring and tossing for 3-4 minutes until they achieve a vibrant, crisp-tender texture.
  6. Reunite the cooked chicken with the sizzling vegetables in the pan.
  7. Pour the prepared sauce over the chicken and broccoli, ensuring thorough coating and allowing the mixture to simmer for 2 minutes until the sauce transforms into a glossy, thickened glaze.
  8. Sprinkle toasted sesame seeds and finely chopped green onions as a final flourish.
  9. Serve immediately while piping hot, offering a nutritious and flavor-packed meal.

Notes

  • Control the heat to prevent overcooking chicken, which can make it tough and dry. Medium-high heat ensures golden browning and juicy meat.
  • Use fresh broccoli florets for the best texture and crunch, cutting them into similar-sized pieces guarantees even cooking.
  • Prep all ingredients before starting to cook, as stir-frying moves quickly and requires immediate attention to maintain ingredient quality.
  • For gluten-free option, swap soy sauce with tamari or coconut aminos, and ensure cornstarch is certified gluten-free.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Lunch, Dinner
  • Method: Sautéing
  • Cuisine: Chinese

Nutrition

  • Serving Size: 2
  • Calories: 280 kcal
  • Sugar: 6 g
  • Sodium: 450 mg
  • Fat: 14 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 12 g
  • Trans Fat: 0 g
  • Carbohydrates: 13 g
  • Fiber: 3 g
  • Protein: 32 g
  • Cholesterol: 75 mg