Quick & Flavorful Healthy Chicken And Broccoli Stir Fry Recipe

My passion for quick and nourishing comfort meals led me to discover this incredible healthy chicken and broccoli stir fry that delivers maximum flavor in minimal time.

Crisp vegetables and tender meat come together in a delightful dance of textures and tastes.

Fresh ingredients make all the difference when crafting this protein-packed meal.

Lean chicken provides substantial nutrition while broccoli adds vibrant green crunch and essential vitamins.

Simple seasonings enhance the natural goodness of each component without overwhelming delicate flavors.

Colorful and satisfying, this dish promises a balanced meal that feels indulgent yet supports wellness goals.

Jump into this culinary adventure and savor every delicious, nutritious bite.

Why This Chicken and Broccoli Stir Fry Is a Healthy Favorite

• Boost Nutrition Fast: Pack your plate with lean protein from chicken and fiber-rich broccoli, creating a powerhouse meal that supports overall health and wellness.
• Simplify Weeknight Cooking: Master this quick stir-fry with minimal ingredients and basic cooking skills, perfect for busy home cooks looking for a speedy yet delicious dinner solution.
• Customize Your Comfort: Easily adapt the recipe by swapping chicken with tofu, adjusting spice levels, or adding extra vegetables to match your taste preferences and dietary needs.
• One-Pan Wonder: Minimize kitchen cleanup with this single-pan recipe that delivers maximum flavor without creating a mountain of dirty dishes, making mealtime stress-free and enjoyable.

Ingredients for a Colorful and Nutritious Stir Fry

• Chicken: A lean protein that provides essential nutrients and serves as the primary source of protein in this stir-fry.

• Broccoli: A nutrient-dense green vegetable that adds crunch and provides numerous health benefits.

• Garlic, Ginger: Flavorful ingredients that enhance the overall taste and provide aromatic depth to the dish.

• Soy Sauce, Oyster Sauce, Honey: A combination of savory and sweet elements that create a balanced and flavorful sauce.
• Sesame Oil: Adds a distinctive nutty flavor and richness to the stir-fry.
• Cornstarch: Helps to thicken the sauce and create a glossy texture.

• Sesame Seeds, Green Onions: Provide a fresh, crunchy topping that adds visual appeal and extra flavor.

• Olive Oil: A healthy cooking oil used for sautéing and stir-frying the ingredients.

Simple Instructions to Cook Tender Chicken and Crisp Broccoli

Step 1: Sizzle Chicken

Heat olive oil in a skillet over medium-high heat. Cook chicken pieces until they develop a golden-brown exterior and reach full doneness.

Transfer cooked chicken to a clean plate and set aside.

Step 2: Awaken Aromatic Flavors

Using the same skillet, add fresh minced garlic and grated ginger.

Sauté until the kitchen fills with a fragrant aroma that makes your mouth water.

Step 3: Tenderize Broccoli

Toss broccoli florets into the pan and stir-fry quickly.

Cook for 3-4 minutes, ensuring the vegetables remain bright green and maintain a delightful crunch.

Step 4: Reunite Protein And Vegetables

Return the previously cooked chicken back into the skillet with the broccoli.

Step 5: Create Magical Sauce

• Soy sauce
• Oyster sauce
• Honey
• Sesame oil
• Cornstarch mixed with water

Pour the combined sauce over the chicken and broccoli mixture.

Step 6: Blend And Thicken

Stir everything thoroughly and allow the sauce to simmer for 2 minutes until it transforms into a glossy, slightly thickened coating.

Step 7: Garnish And Serve

Sprinkle toasted sesame seeds and freshly chopped green onions on top. Serve immediately while piping hot.

Helpful Notes for Great Sauce and Seasoning

• Swap chicken with tofu or tempeh for a vegetarian version, ensuring equal protein intake and maintaining the dish's delicious flavor profile.
• Use low-sodium soy sauce to reduce salt content and create a healthier stir-fry option for those monitoring sodium levels.
• Cut broccoli into similar-sized florets to guarantee even cooking and consistent texture throughout the dish.
• Marinate chicken beforehand in the sauce mixture for enhanced flavor penetration and more tender meat results.
• Prepare all ingredients before cooking to ensure quick and smooth stir-frying process, preventing burning or overcooking of ingredients.

Flavor Swaps to Try for Variety

• Low-Carb Cauliflower Swap: Replace broccoli with cauliflower florets for a lower-carb alternative that maintains the same stir-fry texture and flavor profile.
• Vegetarian Protein Option: Substitute chicken with firm tofu or tempeh, cutting it into cubes and following the same cooking method for a plant-based version.
• Gluten-Free Adaptation: Use tamari instead of soy sauce and ensure oyster sauce is gluten-free or replace with coconut aminos to create a celiac-friendly meal.
• Spicy Asian Kick: Add red pepper flakes or sriracha sauce during the sauce mixing stage to create a zesty, heat-packed version of the original recipe.

Suggested Side Dishes for a Balanced Meal

• Quick Family Dinner Delight: Serve this stir fry over fluffy white or brown rice for a complete meal that satisfies everyone's hunger.
• Asian-Inspired Meal Prep: Pack individual portions in meal prep containers with extra sesame seeds for a delicious lunch option that stays fresh and tasty.
• Protein Power Bowl: Layer the chicken and broccoli stir fry over quinoa or cauliflower rice for a low-carb, high-protein dinner that keeps you feeling energized throughout the evening.
• Veggie Boost Variation: Add extra colorful vegetables like bell peppers or carrots to increase nutrition and create a more vibrant, exciting dish that packs more flavor and nutrients.

How to Store and Reheat Your Stir Fry Safely

• Refrigerate leftovers in an airtight container within 2 hours of cooking to maintain freshness and prevent bacterial growth.
• Store chicken and broccoli stir fry in the refrigerator for up to 3-4 days, keeping the dish sealed tightly to preserve flavor and texture.
• Freeze portions in freezer-safe containers for maximum 2 months, separating sauce from solid ingredients to prevent sogginess.
• Reheat refrigerated stir fry in a skillet over medium heat, adding a splash of water or broth to restore moisture and prevent drying out. Stir occasionally and heat until the internal temperature reaches 165°F for food safety.

FAQs

• Is this stir fry healthy?

Yes, it’s packed with lean protein from chicken and nutrient-rich broccoli, using minimal oil and featuring a low-sodium sauce for a balanced meal.

• Can I make this recipe gluten-free?

Absolutely! Replace regular soy sauce with tamari or gluten-free soy sauce, and ensure your oyster sauce is gluten-free.

• What if I don't have sesame oil?

No problem. You can substitute with a small amount of vegetable oil or skip it entirely, though sesame oil adds a distinctive flavor.

• How spicy is this stir fry?

This recipe is mild and not spicy. If you want heat, you can add red pepper flakes or sriracha sauce during cooking.

Delicious Chicken And Broccoli Stir Fry Recipe

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4.7 from 23 reviews

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

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Description

Succulent healthy chicken and broccoli stir fry delivers Asian-inspired flavors with lean protein and crisp vegetables. Ginger, garlic, and soy sauce create a quick weeknight meal you’ll crave for its balanced nutrition and delicious simplicity.

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Ingredients

Scale 1x2x3x

Protein:

• 2 boneless, skinless chicken breasts, sliced thin

Vegetables:

• 2 cups broccoli florets
• 3 cloves garlic, minced
• 1 teaspoon ginger, grated

Sauces and Seasonings:

• 1/4 cup (60 ml) low-sodium soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes (optional)
• 2 tablespoons olive oil

Thickener:

• 1 teaspoon cornstarch mixed with 2 tablespoons water

Garnish:

• Sesame seeds
• Green onions

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Instructions

1. Warm olive oil in a skillet over medium-high heat, then sear chicken pieces until golden brown and fully cooked through. Transfer protein to a separate plate.
2. Using the same pan, infuse remaining oil with minced garlic and grated ginger, stirring until aromatic and releasing fragrant notes.
3. Introduce broccoli florets into the skillet, rapidly tossing for 3-4 minutes to maintain crisp texture and vibrant green color.
4. Reintegrate cooked chicken into the vegetable mixture, ensuring even distribution.
5. Create a harmonious sauce by whisking together soy sauce, oyster sauce, honey, sesame oil, and cornstarch until smooth and well-combined.
6. Pour sauce over chicken and broccoli, gently coating ingredients and allowing liquid to simmer and thicken for approximately 2 minutes.
7. Elevate the dish’s visual appeal and flavor profile by sprinkling toasted sesame seeds and finely chopped green onions across the surface.
8. Serve immediately while piping hot, presenting a nutritious and flavorful stir-fry ready to delight the palate.

Notes

• Check chicken doneness by cutting into the thickest part to ensure no pink remains, preventing foodborne illness.
• Keep broccoli crisp-tender by avoiding overcooking, maintaining its bright green color and nutritional value.
• Create a gluten-free version by substituting soy sauce with tamari or coconut aminos for sensitive diets.
• Boost protein content by adding tofu or increasing chicken quantity for athletes or muscle-building goals.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Lunch, Dinner
• Method: Sautéing
• Cuisine: Chinese

Nutrition

• Serving Size: 2
• Calories: 320 kcal
• Sugar: 8 g
• Sodium: 400 mg
• Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Trans Fat: 0 g
• Carbohydrates: 12 g
• Fiber: 3 g
• Protein: 30 g
• Cholesterol: 70 mg