Healthy Chicken and Broccoli Stir fry
Healthy Chicken and Broccoli Stir-Fry is a flavorful, nutritious, and easy-to-make dish that combines lean chicken breast with crisp-tender broccoli in a savory, slightly sweet sauce. Perfect for a quick weeknight dinner, this stir-fry is packed with protein, fiber, and essential nutrients, making it a well-balanced meal. The sauce is made with low-sodium soy sauce, honey, and a touch of sesame oil, offering a perfect balance of savory and sweet flavors. Serve it over brown rice or cauliflower rice for a wholesome, satisfying meal that’s both healthy and delicious.
Ingredients:
For the Stir-Fry:
1 lb (450g) chicken breast, thinly sliced
4 cups broccoli florets (about 1 medium head)
1 tbsp olive oil or avocado oil
1 bell pepper, thinly sliced (optional)
2 cloves garlic, minced
1-inch piece fresh ginger, grated (or 1 tsp ground ginger)
1/4 cup low-sodium soy sauce or tamari (for gluten-free)
1 tbsp rice vinegar (or apple cider vinegar)
1 tbsp honey or maple syrup
1 tsp sesame oil (optional for flavor)
1 tsp cornstarch mixed with 2 tbsp water (to thicken sauce)
1 tbsp sesame seeds (optional, for garnish)
Cooked brown rice or cauliflower rice (for serving)
Instructions:
Prepare the Ingredients:
Slice the chicken breast thinly and season with a pinch of salt and pepper.
Cut the broccoli into florets.
Prepare the garlic and ginger.
Mix the soy sauce, vinegar, honey, and cornstarch slurry (cornstarch + water) in a small bowl.
Cook the Chicken:
Heat 1 tbsp of olive oil in a large skillet or wok over medium-high heat.
Add the sliced chicken and cook until it is golden brown and cooked through (about 6-7 minutes). Remove from the skillet and set aside.
Stir-Fry the Veggies:
In the same skillet, add a little more oil if necessary. Add the garlic and ginger and stir-fry for about 30 seconds until fragrant.
Add the broccoli (and bell pepper, if using). Stir-fry for 3-4 minutes, until the broccoli is tender but still crisp.
Combine and Cook the Sauce:
Return the cooked chicken to the skillet.
Add the prepared sauce mixture to the pan and toss everything together. Allow the sauce to thicken and coat the chicken and vegetables, about 2-3 minutes.
Drizzle sesame oil over the stir-fry for extra flavor, if desired.
Serve:
Serve hot over brown rice or cauliflower rice. Sprinkle with sesame seeds for garnish.
Recipe Notes:
For Extra Protein: Add some cooked edamame or tofu to the stir-fry.
Gluten-Free Option: Ensure you’re using tamari instead of soy sauce.
Spicy Option: Add a dash of crushed red pepper flakes or a sliced chili pepper for heat.
Make-Ahead: The chicken and broccoli can be prepped in advance and stored in the refrigerator for up to 3 days. Just reheat and serve with freshly made rice.
Tips for Success:
Don’t Overcook the Veggies: Broccoli should remain bright green and slightly crunchy. Overcooking can make it mushy.
Adjust the Sauce to Taste: Feel free to add more honey for sweetness or more vinegar for tang, depending on your preference.
Evenly Slice Chicken: Thin slices of chicken will cook quickly and evenly, preventing overcooking.
Nutritional Information (Per Serving – Serves 4):
Calories: 250-300 kcal (without rice)
Protein: 30g
Carbohydrates: 10g
Fiber: 4g
Sugars: 7g
Fat: 10g
Saturated Fat: 1.5g
Sodium: 600mg (depending on soy sauce used)
Cholesterol: 70mg
This stir-fry is high in protein and fiber, making it a filling and healthy meal option.