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.
Ingredients
-
400 g
Chicken breast
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300 g
Broccoli florets
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2 tbsp
Soy sauce
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3 cloves
Garlic (minced)
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1 tbsp
Olive oil
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1 tsp
Cornstarch
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1 tsp
Sesame oil
Instructions
1
Prepare chicken
Slice chicken into bite-sized pieces. Toss with 1 tbsp soy sauce and cornstarch. Let sit 5 minutes.
2
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.
3
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.
Why this recipe works
This Chicken and Broccoli Stir-Fry showcases a balanced combination of high protein and essential vitamins, making it a perfect meal for those seeking nutritious options. The chicken provides a lean source of protein, while the broccoli offers fiber and vital nutrients. The savory garlic-soy sauce elevates the dish, creating a satisfying flavor profile without excessive calories. Ready in just 20 minutes, this recipe is both quick and delicious, ideal for busy weeknights or meal prep sessions.
Cooking and Meal Prep Tips
To make your cooking experience smoother, follow these steps. Start by slicing the chicken into uniform pieces to ensure even cooking. Allowing the chicken to marinate with soy sauce and cornstarch for a few minutes enhances flavor and tenderness. When stir-frying, work at high heat for a crispy texture. This can also help lock in the moisture and flavors of both the chicken and broccoli, making your dish more enjoyable.
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.
How can I store leftover chicken and broccoli?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat on the stovetop for best results.
Can I add more vegetables to this stir-fry?
Absolutely! Feel free to include bell peppers, snap peas, or carrots for added flavor and nutrition.
Did you make this recipe?
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