Chicken and Broccoli Stir-Fry – High Protein Dinner
Classic chicken and broccoli stir-fry in a savory garlic-soy sauce. 380 calories with 38g protein — a gym-goer favorite ready in 20 minutes.
Why You'll Love This Chicken and Broccoli Recipe
Classic chicken and broccoli stir-fry in a savory garlic-soy sauce. 380 calories with 38g protein — a gym-goer favorite ready in 20 minutes. This recipe is designed to be simple, nutritious, and satisfying — perfect for meal prep or a quick homemade meal. With 38g protein, 16g carbs, and 18g fat per serving, it fits seamlessly into a balanced diet.
Nutrition Breakdown
Each serving delivers 380 calories with a solid macronutrient profile. Whether you're tracking macros for muscle gain, fat loss, or general health, this recipe keeps you on target without sacrificing flavor.
Ingredients
- 400 g Chicken breast
- 300 g Broccoli florets
- 2 tbsp Soy sauce
- 3 cloves Garlic (minced)
- 1 tbsp Olive oil
- 1 tsp Cornstarch
- 1 tsp Sesame oil
Instructions
Prepare chicken
Slice chicken into bite-sized pieces. Toss with 1 tbsp soy sauce and cornstarch. Let sit 5 minutes.
Stir-fry
Heat olive oil in a wok over high heat. Cook chicken 5-6 minutes until golden. Remove and set aside. Add broccoli with a splash of water, cover 3 minutes.
Combine
Return chicken to the wok. Add remaining soy sauce, garlic, and sesame oil. Toss for 1 minute until everything is coated and fragrant. Serve over rice.
Recipe Notes & Tips
- — Velvet the chicken with cornstarch and soy sauce — this keeps it incredibly tender during high-heat cooking.
- — Cook the broccoli with a splash of water covered to steam it quickly while keeping it bright green.
- — Have all ingredients prepped before you start cooking — stir-fry moves fast.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
What to Serve With This
- Side salad: A fresh green salad with lemon vinaigrette adds volume and vitamins.
- Water or herbal tea: Stay hydrated with a calorie-free beverage to complement this meal.
Final Thoughts
This Chicken and Broccoli recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious dinner that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Frequently Asked Questions
How many calories are in chicken and broccoli?
This recipe has 380 calories per serving with 38g protein. Served with a cup of rice, the total comes to about 580 calories.
Is chicken and broccoli good for bodybuilding?
It is one of the classic bodybuilding meals for a reason. High protein, low fat, and the broccoli provides fiber, vitamin C, and anti-inflammatory compounds.
Can I use chicken thighs instead?
Yes. Thighs are juicier and more forgiving when cooking. They have slightly more fat, adding about 40 calories per serving.
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