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.
Ingredients
Scale
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
Instructions
- Whisk together soy sauce, oyster sauce, cornstarch, chicken broth, and sesame oil in a small bowl to create a glossy, flavorful sauce.
- 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.
- In the same skillet, quickly sauté minced garlic and ginger until fragrant, about 30 seconds.
- Toss broccoli florets into the pan, stir-frying rapidly for 2-3 minutes to maintain a vibrant green color and crisp texture.
- Reintroduce the cooked chicken to the skillet, creating a harmonious blend of proteins and vegetables.
- 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.
- 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