RecipeChicken and Broccoli Stir-Fry

Nutrition Facts
Amount per Serving
  • Calories: 320
  • Protein: 43 g
  • Total Fat: 8 g
    • Unsaturated Fat: 6.5 g
    • Saturated Fat: 1.5 g
  • Cholesterol: 125 mg
  • Total Carbohydrate: 18 g
  • Dietary Fiber: 3 g
  • Total Sugar: 10 g
    • Natural Sugar: 4 g
    • Added Sugar: 6 g
  • Sodium: 740 mg

If you love chicken and broccoli from your local Chinese restaurant, I think you’ll be super happy with this slimmed-down rendition. You’ll be treated to the same thick sauce and delightful Asian-inspired flavors without having to leave your own kitchen. I suggest serving this stir-fry over whole grain brown rice or lower-carb cauliflower rice.

  • Prep time
  • Total Time
This recipe makes about 4 servings
Ingredients:

For the sauce
4 tablespoons reduced-sodium soy sauce
1½ tablespoons honey
1 tablespoon sesame oil
1 tablespoon cornstarch
1 tablespoon grated fresh ginger (or 1 teaspoon ground ginger)
3 garlic cloves, minced (or ½ teaspoon garlic powder)
1 tablespoon rice wine vinegar
2 tablespoons water
¼ teaspoon crushed red pepper flakes (optional)

For the stir-fry
1½ pounds chicken breast cut into bite-size pieces
½ teaspoon kosher salt
7 cups broccoli florets
1 tablespoon toasted sesame seeds (optional)

Preparation:

Combine all the sauce ingredients in a bowl and whisk until smooth. Set aside.

Liberally coat a large skillet with oil spray and warm over medium-high heat. Add the chicken pieces, sprinkle with salt, and allow to cook for about 4 minutes, stirring halfway through to brown both sides. Transfer cooked chicken to a plate and cover to keep warm. Pour off and discard any remaining liquid from skillet.

Liberally reapply oil spray to the skillet and warm over medium heat (higher temps will burn the sauce). Place 2 tablespoons of sauce in the pan. Add the broccoli florets and sauté, tossing occasionally, for about 3 minutes.

Add the remaining sauce to the skillet, continuously stirring the broccoli and scraping the bottom of the pan (it will start to thicken) for about 3 more minutes.  Add the cooked chicken back to the pan and toss everything to fully coat in sauce. Season with extra salt and pepper to taste, and add more crushed red pepper flakes if you’d like a super-fiery kick. Top each serving with 1 tablespoon of optional toasted sesame seeds and enjoy!

Nutrition analysis courtesy of Genesis® R&D

Want more delicious dinner recipes? Try this General Tso’s Chicken!