Name: Chicken and Broccoli Stir Fry
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 lb chicken breast, boneless skinless, cut into 3/4" pieces; 2 Tbsp cooking oil, divided (extra light olive oil recommended); 1 lb broccoli, cut into florets ((about 5 cups)); 1 small yellow onion, sliced into strips; 1/2 lb white button mushrooms, thickly sliced; 2/3 cup low sodium chicken broth; 3 Tbsp low sodium soy sauce ((use Tamari for gluten free)); 2 Tbsp light brown sugar, packed ((or honey to taste)); 1 Tbsp corn starch; 1 Tbsp sesame oil; 1 tsp fresh ginger, peeled and grated ((lightly packed)); 1 tsp garlic, grated ((2 small cloves)); 1/4 tsp black pepper (plus more to season chicken)

Introduction to Chicken and Broccoli Stir Fry

When it comes to quick and easy weeknight dinners, Chicken and Broccoli Stir Fry ticks all the boxes. This dish is not only packed with flavor but also offers a wholesome mix of protein, vegetables, and savory goodness that keeps you feeling satisfied. Plus, it comes together in just 30 minutes—perfect for the busy professional looking for a nutritious meal without the fuss.

But why is this stir fry a perfect meal? For starters, the combination of tender chicken breast and crisp broccoli makes it a nutritional powerhouse. Broccoli is loaded with vitamins C and K, while chicken provides essential protein. Together, they create a balanced dish that’s both delicious and nourishing. And let’s not forget the saucy stir fry sauce made from low-sodium soy sauce, sesame oil, and ginger that brings everything together beautifully!

Interested in making healthier choices? According to the CDC, incorporating more vegetables into your meals can improve your overall health. So, why not give this flavorful Chicken and Broccoli Stir Fry a try? It’s easy enough to make on a weekday, yet impressive enough for a dinner party. Let’s dive into the delicious details of this recipe.

Ingredients for Chicken and Broccoli Stir Fry

When preparing a delicious Chicken and Broccoli Stir Fry, having the right ingredients is essential. Let’s break down what you’ll need, so you can create this flavorful dish effortlessly.

Chicken and Broccoli Ingredients

For the chicken and broccoli base, gather the following:

1 lb chicken breast (boneless, skinless), cut into ¾” pieces
2 tablespoon cooking oil (I recommend extra light olive oil for a smooth flavor), divided
1 lb broccoli, cut into florets (about 5 cups)
1 small yellow onion, sliced into strips
½ lb white button mushrooms, thickly sliced

These fresh ingredients will give your stir fry a crunchy texture and a hearty taste.

Stir Fry Sauce Ingredients

Now for the sauce that ties everything together, you'll need:

⅔ cup low sodium chicken broth
3 tablespoon low sodium soy sauce (preferably Tamari for a gluten-free option)
2 tablespoon light brown sugar, packed (or honey to taste)
1 tablespoon corn starch
1 tablespoon sesame oil
1 teaspoon fresh ginger, peeled and grated
1 teaspoon garlic (about 2 small cloves), grated
¼ teaspoon black pepper, plus more for seasoning the chicken

This sauce is what makes your Chicken and Broccoli Stir Fry saucy and perfect for pairing with steaming hot rice. With these ingredients on hand, you're ready to whip up a meal that delights! For additional cooking tips, check out sources like Food Network or Serious Eats.

Step-by-Step Preparation of Chicken and Broccoli Stir Fry

Make the Sauce

Let’s kick off our Chicken and Broccoli Stir Fry with the sauce—this is the heart of the dish! In a small bowl, combine ⅔ cup low sodium chicken broth, 3 tablespoons low sodium soy sauce (feel free to use Tamari for a gluten-free option), 2 tablespoons light brown sugar (or honey if that suits your taste buds!), 1 tablespoon corn starch, 1 tablespoon sesame oil, and 1 teaspoon each of freshly grated ginger and garlic. Whisk it all together until the sugar and corn starch dissolve completely (a warm broth helps speed up this process). Set this flavorful concoction aside while you prep the chicken and veggies.

Prepare the Chicken

Next, let’s get our chicken ready. Take 1 pound of boneless, skinless chicken breast and cut it into small, bite-sized pieces, about ¾ inch thick. Season lightly with black pepper. Heat up a large heavy skillet or wok over medium-high heat and add 1 tablespoon of cooking oil (extra light olive oil works perfectly here!). Once hot, add the chicken in a single layer. What’s crucial here is to let it sit undisturbed for about a minute so you can achieve that beautiful sear. After that, stir-fry for another 5 minutes until it's golden brown and just cooked through. Remove it from the pan and loosely cover to keep it warm while you focus on the vegetables.

Stir Fry the Vegetables

In the same skillet, add another 1 tablespoon of oil. Toss in 1 pound of broccoli florets, 1 small sliced yellow onion, and ½ pound of thickly sliced white button mushrooms. Stir-fry for about 3 minutes until the mushrooms are soft and the broccoli is bright green and still crisp-tender. You’ll want to reduce the heat to medium-low at this point.

Add the Sauce

Now it’s time to bring it all together! Give your sauce a quick stir—sometimes the corn starch can settle at the bottom—then pour it over the sautéed vegetables. Let the mixture simmer for about 3-4 minutes until the sauce thickens and the ginger and garlic flavors mellow out beautifully. If you find the sauce too thick, just add a little water, one tablespoon at a time, until it reaches your desired consistency.

Combine and Serve

Finally, it’s time to combine everything. Return the cooked chicken to the pan and give it a quick stir for about 30 seconds or until everything is heated through. Taste it—and if you need a little extra saltiness, add more soy sauce to your liking. Serve your delicious Chicken and Broccoli Stir Fry over a bed of fluffy, hot rice for a complete meal that’s sure to impress! It’s a perfect option for a weeknight dinner when you want something quick yet tasty. Bon appétit!

Variations on Chicken and Broccoli Stir Fry

Add Extra Veggies

One of the best aspects of a Chicken and Broccoli Stir Fry is its adaptability! Want to sneak in more veggies? Consider adding bell peppers, snap peas, or carrots for extra color and nutrition. Did you know that incorporating a variety of vegetables can enhance your dish’s fiber content and boost your daily vitamin intake? Try slicing zucchini or even tossing in baby corn to make it even more vibrant and delicious.

Make it Spicy

If you like a little heat, making your Chicken and Broccoli Stir Fry spicy is simple! Add red pepper flakes or some Sriracha to the sauce for an extra kick. You could also toss in fresh sliced jalapeños or a dash of chili oil. Spicing up your meal not only adds flavor but can also increase your metabolism. Experiment and find the right spicy balance that makes your taste buds dance!

For more ideas, check out this article on healthy stir fry ingredients to elevate your cooking game.

Cooking Tips and Notes for Chicken and Broccoli Stir Fry

Choosing the Right Chicken

For your Chicken and Broccoli Stir Fry, it's best to select fresh, boneless skinless chicken breasts. They cook quickly and have a mild flavor that perfectly absorbs the stir-fry sauce. If you're unsure, go for organic or free-range options for better taste and quality.

Best Oil to Use

The type of oil you use can dramatically affect the final dish. I recommend using extra light olive oil for its mild flavor and high smoke point. Other great choices include avocado oil or grapeseed oil, which also handle high heat well without overpowering the dish.

By following these tips, you’ll elevate your stir fry to a new level of deliciousness! Interested in more cooking techniques? Check out this guide on stir-frying for expert tips.

Serving Suggestions for Chicken and Broccoli Stir Fry

Serve Over Rice or Noodles

For a hearty meal, consider serving your Chicken and Broccoli Stir Fry over a bed of fluffy white rice or your favorite noodles. Fluffy white rice not only soaks up the flavorful sauce perfectly, but it also adds a light texture that balances the dish. Alternatively, try sesame noodles for an extra layer of flavor. Just remember to start cooking your rice or noodles before you dive into stir-frying; timing is key!

Pairing with Sides

Elevate your meal by pairing the stir fry with simple, yet satisfying sides. Crunchy spring rolls or a fresh cucumber salad can add an extra dimension to your dining experience. Looking for something lighter? A bowl of miso soup can provide a comforting warmth that complements your Chicken and Broccoli Stir Fry beautifully. There’s no right or wrong here—just find the balance that fuels your cravings!

Time Breakdown for Chicken and Broccoli Stir Fry

Preparation Time
Getting ready for your Chicken and Broccoli Stir Fry takes about 15 minutes. This includes chopping vegetables and preparing your sauce. It’s a good idea to have everything prepped before you start cooking to keep the process smooth.

Cook Time
The actual cooking time is around 15 minutes. This swift stir fry means you can enjoy your meal in no time, making it perfect for those busy weeknights.

Total Time
In just 30 minutes, you’ll have a delicious and nutritious Chicken and Broccoli Stir Fry ready to serve! This quick and easy recipe is ideal for anyone looking to whip up something healthy without spending hours in the kitchen.

Want to learn more about stir-frying techniques? Check out The Kitchn for expert tips!

Nutritional Facts for Chicken and Broccoli Stir Fry

Calories

A serving of this Chicken and Broccoli Stir Fry contains approximately 325 calories. It’s a nutritious way to enjoy a meal without compromising on taste.

Protein

Packed with protein, this dish offers about 35 grams per serving, thanks mainly to the chicken. It's perfect for muscle recovery after a workout or simply keeping hunger at bay throughout your busy day.

Sodium

With a careful balance of flavors, the sodium content is kept at approximately 600 mg per serving. Opting for low-sodium ingredients aids in maintaining a heart-healthy diet without sacrificing flavor.

For more insights into healthy eating, check out resources from the USDA or the American Heart Association.

FAQs about Chicken and Broccoli Stir Fry

Can I use frozen broccoli for this recipe?

Absolutely! Frozen broccoli can be a great time-saver and works perfectly in this stir fry. Just remember to thaw it before cooking to ensure it heats through quickly. You might want to reduce the cooking time slightly to avoid overcooking.

How do I store leftovers?

Storing leftovers from your Chicken and Broccoli Stir Fry is easy! Place any remaining stir fry in an airtight container in the refrigerator. It should stay fresh for up to three days. When you're ready to eat, reheat it in a skillet over medium heat or in the microwave until heated through.

What can I substitute if I’m gluten-free?

If you're following a gluten-free diet, replace regular soy sauce with Tamari, which is gluten-free. Another great alternative is coconut aminos, which offers a slightly sweeter taste. These swaps ensure you can still enjoy the delicious flavors of this stir fry without any gluten concerns.

For more tips on gluten-free cooking, check out the Celiac Disease Foundation.

Conclusion on Chicken and Broccoli Stir Fry

In conclusion, creating a Chicken and Broccoli Stir Fry at home is quick, simple, and delicious! This dish not only packs a flavor punch but also offers a nutritious meal option that even the busiest professionals can whip up. Serve it over fluffy rice for a satisfying dinner and enjoy!

For more cooking inspiration or to discover ways to elevate your stir fry skills, check out resources from Serious Eats and similar culinary websites. Happy cooking!