Fresh & Zesty Healthy Chicken and Broccoli Stir Fry Recipe

Weeknight dinners demand quick, nutritious meals that pack a flavorful punch, and this healthy chicken and broccoli stir fry delivers exactly what you need.

Crisp vegetables and tender chicken dance together in a savory sauce that’s both light and satisfying.

Packed with protein and vibrant green nutrients, this stir fry comes together in less than 30 minutes.

Fresh garlic and ginger add depth to every single bite, creating a restaurant-worthy dish right in your kitchen.

The secret lies in high heat and swift cooking that keeps ingredients perfectly crisp and full of flavor.

Serve this delicious stir fry over steamed rice or cauliflower rice for a complete meal that will energize and delight.

What Makes Chicken Broccoli Stir Fry Great

• Boost Nutrition Fast: Pack a powerful protein punch with lean chicken and fiber-rich broccoli, creating a balanced meal that supports overall health and wellness.
• Whip Up Quickly: Prepare a delicious dinner in just minutes with simple ingredients and straightforward cooking steps that make weeknight meals stress-free.
• Customize Your Flavor: Easily adapt the recipe by swapping vegetables or adjusting seasonings to match personal taste preferences or dietary needs.
• One-Pan Wonder: Minimize kitchen cleanup with this streamlined cooking method that uses a single pan for the entire meal preparation process.

Ingredients for Chicken and Broccoli Stir Fry

• Chicken: A lean protein that provides a hearty and nutritious base for the stir fry.

• Broccoli: A nutrient-packed green vegetable that adds crunch and health benefits to the dish.

• Garlic, Ginger: Flavor-enhancing ingredients that provide a robust and aromatic base for the stir fry.

• Soy Sauce, Honey, Rice Vinegar, Sesame Oil: A combination of ingredients that creates a balanced, sweet, and tangy sauce.
• Cornstarch: A thickening agent that helps create a glossy and smooth sauce consistency.

• Olive Oil: A healthy oil used for cooking the chicken and vegetables, adding a light flavor to the dish.

Cooking Steps for Broccoli Stir Fry

Step 1: Sizzle The Chicken

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

Carefully place chicken slices into the pan, cooking until they develop a golden-brown exterior and are completely cooked through.

Transfer the chicken to a clean plate and set aside.

Step 2: Awaken Aromatic Flavors

Using the same skillet, add remaining oil, then quickly introduce minced garlic and grated ginger.

Swirl and stir for about 30 seconds, allowing the ingredients to release their fragrant essence.

Step 3: Introduce Vibrant Broccoli

Toss broccoli florets into the skillet, stirring and cooking for 2-3 minutes until they become bright green and slightly crisp-tender.

Step 4: Create Magical Sauce

• Soy sauce
• Honey
• Rice vinegar
• Sesame oil
• Cornstarch

Pour this flavorful mixture directly into the skillet with the broccoli.

Step 5: Combine And Finish

Return the cooked chicken to the skillet, gently stirring and coating everything with the sauce.

Continue cooking until the sauce thickens and beautifully glazes the chicken and broccoli.

Step 6: Serve And Enjoy

Transfer the stir fry to serving plates, ready to be devoured with steamed rice or your favorite grain.

Tips for Healthier Chicken Stir Fry

• Cut chicken into uniform, thin pieces for consistent cooking and faster preparation.
• Briefly stir-fry broccoli to maintain bright green color and crisp texture, avoiding overcooking.
• Whisk cornstarch slurry thoroughly to prevent lumps and ensure smooth, glossy sauce coating.
• Substitute regular soy sauce with low-sodium version to reduce salt intake without compromising flavor.
• Replace chicken with tofu or tempeh for vegetarian-friendly alternative while maintaining similar protein content.

Stir Fry Variations for Every Meal

• Vegetarian Protein Swap: Replace chicken with firm tofu or tempeh, pressing and cubing the protein before stir-frying for a plant-based alternative.
• Low-Carb Option: Substitute honey with stevia or monk fruit sweetener and use cauliflower rice instead of traditional rice to reduce carbohydrate content.
• Spicy Kick Variation: Add red pepper flakes or sriracha sauce during sauce preparation for extra heat and bold flavor profile.
• Gluten-Free Adaptation: Use tamari instead of traditional soy sauce and ensure cornstarch is certified gluten-free for individuals with gluten sensitivities.

Serving Suggestions for Chicken Stir Fry

• Quick Weeknight Dinner: Serve this stir fry over fluffy white or brown rice for a complete and satisfying meal that comes together in minutes.
• Family-Style Plating: Arrange the chicken and broccoli stir fry in a large serving bowl, garnish with sesame seeds and chopped green onions for extra flavor and visual appeal.
• Protein Power Bowl: Transform the dish into a nutritious bowl by adding quinoa or cauliflower rice as a base, topped with the stir fry and a sprinkle of crushed red pepper flakes for a spicy kick.
• Meal Prep Champion: Portion the stir fry into meal prep containers with separate compartments for rice, making it an easy grab-and-go lunch option for busy workdays.

Broccoli Stir Fry Storage Tips

• Store leftovers in an airtight container within 2 hours of cooking. Keep in the refrigerator for 3-4 days, ensuring the chicken remains fresh and safe to eat.
• Pack the stir fry in freezer-safe containers or heavy-duty freezer bags. Freeze for up to 2 months, removing excess air to prevent freezer burn.
• Place leftovers in a microwave-safe dish, cover with a damp paper towel to retain moisture. Heat in 30-second intervals, stirring between each interval until thoroughly warmed.
• Warm the stir fry in a skillet over medium heat, adding a splash of water or broth to prevent drying. Stir occasionally until heated completely and sauce regains its original consistency.

FAQs

• Is this stir fry recipe low-calorie?

Yes, it’s a healthy option using lean chicken, broccoli, and minimal oil, making it a nutritious meal with fewer calories compared to traditional stir fry dishes.

• Can I use frozen broccoli instead of fresh?

Fresh broccoli is recommended for better texture and flavor, but frozen broccoli can work in a pinch. Just thaw and drain excess water before adding to the pan.

• What if I don't have rice vinegar?

You can substitute with apple cider vinegar or white wine vinegar. These alternatives will provide similar tangy notes to the sauce without drastically changing the recipe’s taste.

Healthy Chicken And Broccoli Stir Fry Recipe

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4.8 from 13 reviews

• Total Time: 20 minutes
• Yield: 2 1x

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Description

Savor authentic Chinese Healthy Chicken and Broccoli Stir Fry, a quick weeknight dinner packed with lean protein and crisp vegetables. Sizzling wok-tossed ingredients deliver delicious nutrition you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Protein:

• 2 boneless, skinless chicken breasts (sliced)

Vegetables:

• 3 cups broccoli florets
• 3 cloves garlic (minced)
• 1-inch ginger (grated)

Sauce and Seasonings:

• 2 tablespoons olive oil
• 1/4 cup low-sodium soy sauce
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch
• 2 tablespoons water
• 1/2 teaspoon red pepper flakes
• 2 tablespoons sesame seeds

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Instructions

1. Sear chicken pieces in a hot skillet with olive oil at medium-high temperature until golden and thoroughly cooked, approximately 4-5 minutes. Transfer chicken to a separate plate.
2. Reduce heat and quickly infuse pan with minced garlic and ginger, releasing aromatic flavors within 30-45 seconds.
3. Introduce broccoli florets into the skillet, stirring continuously for 2-3 minutes until they become vibrant green and slightly crisp.
4. Whisk together soy sauce, honey, rice vinegar, sesame oil, and cornstarch in a separate container, creating a harmonious sauce blend.
5. Pour sauce mixture into the skillet, allowing it to bubble and thicken within 1-2 minutes.
6. Reintroduce cooked chicken to the pan, gently folding ingredients together until evenly coated and sauce reaches a glossy, consistent texture.
7. Remove from heat and let the stir fry rest for a moment, allowing flavors to meld and sauce to slightly cool before serving.

Notes

• Swap chicken for tofu or tempeh to create a vegetarian version that’s packed with protein and keeps the dish’s delicious flavor profile.
• Use low-sodium soy sauce to reduce salt intake without compromising the savory taste of the stir fry.
• Prep all ingredients before cooking to ensure quick and even cooking, preventing any burning or uneven texture in the dish.
• Add red pepper flakes or sriracha for those who enjoy a spicy kick, which transforms the meal into a more vibrant and exciting experience.

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

Nutrition

• Serving Size: 2
• Calories: 370 kcal
• Sugar: 6 g
• Sodium: 420 mg
• Fat: 21 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Trans Fat: 0 g
• Carbohydrates: 14 g
• Fiber: 3 g
• Protein: 35 g
• Cholesterol: 75 mg