Joy Bauer Weight Loss

RecipeChicken and Broccoli Stir-Fry

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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

Love chicken and broccoli from your local Chinese food place? Whip up your own right at home with this slimmed-down recipe that’s just as delicious and super easy. The only problem: There may none left over the next day!

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

For the stir-fry
1½ pounds chicken breast cut into bite-size pieces
½ teaspoon kosher salt
7 cups broccoli florets

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)
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 heat 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 remaining liquid from skillet.

Liberally reapply oil spray to the skillet and warm over medium heat. Place 2 tablespoons of sauce in the pan. Add the broccoli and sauté, tossing occasionally, about 3 minutes.

Add the remaining sauce, continuously stirring and scraping the bottom of the pan (it will start to thicken) for about 3 more minutes.  Add the chicken and toss everything to fully coat. Season with extra salt to taste and optional crushed red pepper flakes for a kick. Top each serving with 1 tablespoon of optional toasted sesame seeds and enjoy!

Nutrition analysis courtesy of Genesis® R&D