Flavorful Healthy Chicken and Broccoli Stir Fry Recipe

Whipping up a delightful healthy chicken and broccoli stir fry means embracing a quick, nutritious meal that satisfies hunger without compromising flavor.

Crisp vegetables and tender protein dance together in a vibrant skillet, creating a balanced dinner solution.

Minimal ingredients combine seamlessly, promising maximum taste with each colorful bite.

Marinating chicken beforehand intensifies the overall taste profile, bringing depth to every forkful.

Lean protein and green florets provide essential nutrients that support wellness goals.

Weeknight cooking becomes a breeze with this streamlined approach to dinner preparation.

Savor each delectable morsel and feel confident you’re nourishing yourself with a smart, wholesome choice.

Ingredients for Stir Fry

• Chicken: A lean protein source that provides essential nutrients and adds substantial flavor to the stir fry.

• Broccoli: A nutrient-dense green vegetable that offers a crisp texture and earthy taste to the dish.

• Soy Sauce, Oyster Sauce: Umami-rich condiments that provide depth and savory flavor to the stir fry.
• Cornstarch: A thickening agent that helps create a smooth and glossy sauce consistency.
• Chicken Broth: A liquid that enhances the overall flavor profile and helps create the sauce.
• Sesame Oil: A fragrant oil that adds a distinctive nutty aroma to the recipe.

• Garlic, Ginger: Aromatic ingredients that provide a robust and zesty flavor base for the stir fry.

• Sesame Seeds: A crunchy topping that adds a subtle nutty flavor and visual appeal to the dish.

• Olive Oil: A healthy cooking oil used for sautéing and creating a non-stick surface in the pan.

Making Chicken and Broccoli Stir Fry

Step 1: Whip Up the Flavor Sauce

• Soy sauce
• Oyster sauce
• Cornstarch
• Chicken broth
• Sesame oil

Blend everything until smooth and set aside.

Step 2: Sear the Chicken

Heat olive oil in a large skillet over medium-high heat.

Cook chicken until golden brown and fully done.

Transfer chicken to a plate and keep warm.

Step 3: Awaken the Aromatics

• Minced garlic
• Grated ginger

Sauté quickly for about 30 seconds to release their incredible fragrance.

Step 4: Crisp Up the Broccoli

Introduce broccoli to the skillet and stir fry for 2-3 minutes.

You want them bright green and perfectly tender-crisp.

Step 5: Reunite and Sauce

Return chicken to the skillet and pour the prepared sauce over everything.

Stir thoroughly to coat each morsel.

Step 6: Finish with Finesse

Cook for an additional 2-3 minutes until the sauce transforms into a glossy, clingy coating.

Step 7: Serve and Sprinkle

Transfer to serving plates and optionally garnish with sesame seeds for an extra pop of flavor and texture.

Key Tips for Stir Fry Success

• Cut chicken into uniform, bite-sized pieces to ensure consistent cooking and prevent dry or undercooked sections.
• Stir fry broccoli briefly to maintain its bright green color and crisp texture, avoiding mushy vegetables.
• Adjust sauce ingredients to taste, adding more soy sauce for saltiness or chicken broth for a lighter consistency.
• Use a large wok or skillet and cook in batches to maintain high heat and achieve proper browning of chicken.
• Substitute chicken with tofu, shrimp, or beef for a versatile protein alternative that fits different dietary preferences.

Stir Fry Tweaks You Might Try

• Low-Carb Cauliflower Version: Replace broccoli with cauliflower florets for a lower-carb alternative that maintains the same delicious stir-fry texture and flavor profile.
• Vegan Tofu Swap: Substitute chicken with firm tofu cubes and use vegetable broth instead of chicken broth to create a plant-based protein-packed meal.
• Gluten-Free Option: Use tamari sauce instead of traditional soy sauce and ensure all other ingredients are certified gluten-free for those with wheat sensitivities.
• Spicy Asian Kick: Add red pepper flakes or sriracha sauce to the marinade for those who enjoy a more intense, fiery flavor in their stir-fry.

What Pairs with Chicken Broccoli Stir Fry

• Asian Rice Bowl Companion: Serve over steamed jasmine or brown rice for a complete and satisfying meal that absorbs the delicious sauce.
• Fresh Green Garnish: Sprinkle chopped green onions or cilantro on top to add a burst of fresh flavor and beautiful color contrast.
• Spice Lover's Twist: Drizzle sriracha or chili oil for those who enjoy an extra kick of heat and want to elevate the dish's flavor profile.
• Protein Power-Up: Pair with a side of edamame or quick cucumber salad to boost protein and add refreshing crunch to the meal.

How to Store Stir Fry Smartly

• Store leftovers in an airtight container within 2 hours of cooking. Keeps fresh for 3-4 days in the refrigerator.
• Transfer cooled stir fry to freezer-safe containers. Freeze up to 2 months. Seal tightly to prevent freezer burn.
• Place portion on microwave-safe plate. Cover with damp paper towel. Heat in 30-second intervals, stirring between each to distribute heat evenly. Stop when thoroughly warm.
• Warm small amount of oil in pan over medium heat. Add stir fry, stirring frequently to prevent sticking. Cook 3-4 minutes until heated through, maintaining original texture and flavor.

FAQs

• Is this recipe suitable for meal prep?

Yes, you can prepare the chicken and broccoli stir fry in advance and store it in the refrigerator for 3-4 days. Reheat gently in a skillet or microwave before serving.

• Can I use frozen broccoli instead of fresh?

Absolutely! Thaw frozen broccoli completely and pat dry before stir-frying to prevent excess moisture. Fresh broccoli provides the best texture and flavor.

• How can I make this dish gluten-free?

Use gluten-free soy sauce or tamari instead of regular soy sauce. Ensure all other ingredients like oyster sauce are also gluten-free certified.

• What protein alternatives work well in this recipe?

You can substitute chicken with tofu, shrimp, beef, or turkey. Adjust cooking times accordingly based on the protein you choose.

Chicken Broccoli Stir Fry Essentials

• Whip Up Quick Nutrition: Packed with lean protein from chicken and fiber-rich broccoli, this stir fry delivers a balanced meal in minutes without complex cooking techniques.
• Customize with Ease: Swap ingredients based on what's in your fridge, making it perfect for busy weeknights or last-minute dinner solutions that keep everyone satisfied.
• Master Restaurant-Style Cooking: Learn professional stir fry techniques that transform simple ingredients into a restaurant-quality dish right in your own kitchen, boosting your culinary confidence.
• One-Pan Wonder: Minimal dishes and straightforward steps mean less cleanup, more enjoyment, and a stress-free cooking experience that suits home cooks of all skill levels.

Healthy Chicken And Broccoli Stir Fry Recipe

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4.6 from 26 reviews

• Total Time: 22 minutes
• Yield: 4 1x

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Description

Succulent Healthy Chicken and Broccoli Stir Fry delivers quick Asian-inspired nutrition with minimal prep time. Crisp vegetables and lean protein combine for a satisfying meal you can enjoy in less than 30 minutes.

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Ingredients

Scale 1x2x3x

Main Protein:

• 1 pound (454 grams) boneless, skinless chicken breast, thinly sliced

Vegetables:

• 4 cups broccoli florets

Sauce and Seasoning:

• 1/4 cup low-sodium soy sauce
• 1/2 cup chicken broth or water
• 2 tablespoons olive oil
• 1 tablespoon oyster sauce
• 1 tablespoon cornstarch
• 1 tablespoon fresh ginger, grated
• 3 garlic cloves, minced
• 1 teaspoon sesame oil
• Salt to taste
• Pepper to taste

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Instructions

1. Whisk together soy sauce, oyster sauce, cornstarch, chicken broth, and sesame oil in a small bowl to create a glossy, flavorful sauce.
2. Sear chicken in hot olive oil over medium-high heat until golden brown and fully cooked, approximately 5-6 minutes. Transfer to a separate plate.
3. In the same skillet, quickly sauté minced garlic and ginger until fragrant, about 30 seconds.
4. Toss broccoli florets into the pan, stir-frying rapidly for 2-3 minutes to maintain a vibrant green color and crisp texture.
5. Reintroduce the cooked chicken to the skillet, creating a harmonious blend of proteins and vegetables.
6. Pour the prepared sauce over the chicken and broccoli, stirring continuously to ensure even coating and allowing the sauce to thicken for 2-3 minutes.
7. Transfer the aromatic stir-fry to serving plates, sprinkling with toasted sesame seeds for an elegant, nutty finish.

Notes

• Boost protein by adding tofu or shrimp alongside chicken for extra variety and nutrition.
• Reduce sodium by using low-sodium soy sauce and cutting salt content in half for heart-healthy diets.
• Enhance vegetable crunch by briefly blanching broccoli before stir-frying to maintain vibrant green color and crisp texture.
• Make gluten-free by substituting standard soy sauce with tamari and ensuring cornstarch is certified gluten-free.

• Prep Time: 10 minutes
• Cook Time: 12 minutes
• Category: Lunch, Dinner, Snacks
• Method: Sautéing
• Cuisine: Chinese

Nutrition

• Serving Size: 4
• Calories: 190 kcal
• Sugar: 1 g
• Sodium: 350 mg
• Fat: 9 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 7 g
• Trans Fat: 0 g
• Carbohydrates: 6 g
• Fiber: 2 g
• Protein: 23 g
• Cholesterol: 65 mg