Whip up a delicious and healthy meal in no time with this simple Chicken and Broccoli Stir-Fry. It’s a flavorful dish that’s perfect for a busy weeknight when you need something satisfying and good for you, without spending hours in the kitchen. Packed with tender chicken and crisp broccoli, all coated in a savory sauce, this stir-fry is a winner!
Health Benefits
This Chicken and Broccoli Stir-Fry is not only tasty but also offers several health benefits. Chicken breast is a fantastic source of lean protein, essential for building and repairing muscles, and it helps you feel full longer. Broccoli is a nutritional powerhouse, loaded with vitamins like C and K, fiber, and antioxidants. Vitamin C supports your immune system, while vitamin K is important for bone health. The fiber in broccoli aids digestion and can help regulate blood sugar levels. Together, these ingredients create a meal that supports overall well-being and energy.
Ingredients Needed
- 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 tablespoons olive oil, divided
- 4 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 medium carrot, julienned or thinly sliced
- 2 teaspoons minced garlic
- 1 teaspoon grated fresh ginger
- For the Stir-Fry Sauce:
- 1/4 cup low-sodium chicken broth
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon cornstarch
- 1 teaspoon toasted sesame oil
- 1/2 teaspoon red pepper flakes (optional)
Step By Step Making
- In a small bowl, whisk together all the stir-fry sauce ingredients: chicken broth, soy sauce, honey, cornstarch, sesame oil, and red pepper flakes if using. Set aside.
- Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken pieces and season with salt and pepper to taste. Cook for 5-7 minutes, stirring occasionally, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
- Add the remaining 1 tablespoon of olive oil to the same skillet. Add the broccoli florets, sliced bell peppers, and carrots. Stir-fry for 5-7 minutes, until the vegetables are tender-crisp.
- Add the minced garlic and grated ginger to the skillet with the vegetables. Cook for about 30 seconds until fragrant, stirring constantly.
- Return the cooked chicken to the skillet with the vegetables.
- Give the stir-fry sauce a quick whisk, then pour it over the chicken and vegetables. Stir everything together to coat evenly.
- Bring the mixture to a simmer and cook for 1-2 minutes, stirring occasionally, until the sauce has thickened and everything is heated through.
- Serve immediately and enjoy your delicious homemade stir-fry!
Nutritional Value
A serving of this Chicken and Broccoli Stir-Fry contains approximately 453 calories, 53g of protein, and 14g of carbohydrates. This makes it a protein-rich meal that can help keep you feeling satisfied. For context, one serving provides about 23% of the daily recommended calories for a 2,000-calorie diet.