Healthy Low-Calorie Chicken and Broccoli Stir Fry | Quick 30-Minute Recipe
A quick and flavorful stir fry that combines tender chicken, crisp broccoli, and a savory sauce. Perfect for healthy weeknight dinners and meal prep.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 portions
- Category: Dinner, Main Course
- Method: Stir-Fry
- Cuisine: Asian, Chinese
Ingredients
- 1.5-2 pounds boneless, skinless chicken breasts (about 3-4 medium breasts), cut into bite-sized pieces
- 3-4 cups fresh broccoli florets, cut into 1-2 inch pieces
- 3-4 cloves fresh garlic, minced
- 1 tablespoon fresh ginger, peeled and grated
- 3 tablespoons low-sodium soy sauce, divided
- 1 tablespoon sesame oil (toasted sesame oil preferred)
- ½ teaspoon red pepper flakes (adjust to taste)
- 1 tablespoon cornstarch
- ¼ cup water or chicken broth
Instructions
1. Wash and chop broccoli into 1-2 inch florets, then cut chicken breasts into uniform 1-inch pieces. Mince the garlic and grate the ginger. Have all ingredients ready before you start cooking.
2. In a medium bowl, combine chicken pieces with 2 tablespoons soy sauce, grated ginger, minced garlic, and cornstarch. Mix thoroughly until each piece is well coated, then let marinate for 15 minutes.
3. Heat sesame oil in a large skillet or wok over medium-high heat until shimmering. Add marinated chicken pieces in a single layer, avoiding overcrowding the pan. Cook for 5-7 minutes, stirring occasionally, until golden brown and cooked through.
4. Add broccoli florets to the pan. Stir-fry for 3-4 minutes until broccoli is bright green and tender-crisp.
5. In a small bowl, whisk together remaining 1 tablespoon soy sauce, red pepper flakes, and water or chicken broth. Pour this mixture over the chicken and broccoli, stirring gently to coat.
6. Let the stir fry simmer for 1-2 minutes, allowing the sauce to thicken and the flavors to meld. Serve immediately over rice, noodles, or enjoy on its own.
Notes
Use low-sodium soy sauce to control saltiness. Don’t overcook broccoli – it should remain crisp and vibrant. For meal prep, store in airtight containers for up to 3 days. Can be frozen for up to 2 months. The sauce will continue to thicken as it cools.