Looking for a quick and healthy meal that won’t sabotage your diet? This Mouthwatering Healthy Low Calorie Chicken and Broccoli Stir Fry is the answer! Packed with flavor and nutrients, this dish not only satisfies your taste buds but also aligns perfectly with your wellness goals.
Imagine succulent chicken breast pieces perfectly seared, crisp broccoli florets, and a savory sauce all coming together in one delicious bowl. This easy stir fry is not just low in calories; it’s also bursting with fresh ingredients that bring vitality to your plate. Ready in under 30 minutes, this recipe is ideal for busy weeknights or meal prep. Let’s dive into why you’ll love this scrumptious stir fry!
Why You’ll Love This Recipe
This Healthy Low Calorie Chicken and Broccoli Stir Fry is perfect for those who crave a nutritious yet satisfying meal. First, it’s incredibly quick to prepare; in just 30 minutes or less, you can have a delicious dinner on the table. This makes it ideal for busy weeknights when time is of the essence.
Secondly, it features wholesome ingredients that are both low in calories and high in nutrients. Chicken breast provides lean protein, while broccoli is packed with vitamins C and K, fiber, and antioxidants. Together, they create a balanced dish that nourishes your body without compromising flavor.
Finally, the versatility of this recipe allows for endless customization. You can easily swap out the broccoli for other vegetables like bell peppers or snap peas based on what you have available. Whether you’re following a specific diet plan or just want to eat healthier, this stir fry adapts beautifully to suit your needs.
Key Ingredients
To make this Healthy Low Calorie Chicken and Broccoli Stir Fry shine, you’ll need some key ingredients that are both nutritious and flavorful. Here’s what you will need:
- Chicken Breast: Lean protein that keeps you full longer while being low in calories.
- Broccoli: A superfood rich in vitamins and minerals, adding crunch and health benefits.
- Low-Sodium Soy Sauce: Provides umami flavor without excessive salt content.
- Garlic: Adds depth of flavor while offering health properties such as anti-inflammatory effects.
- Ginger: Enhances taste and aids digestion with its aromatic zest.
- Sesame Oil: A little goes a long way for rich flavor without adding many calories.
- Cornstarch: Used to thicken the sauce slightly without adding extra fat or calories.
Step-by-Step Instructions
Follow these simple steps to whip up your Mouthwatering Healthy Low Calorie Chicken and Broccoli Stir Fry:
- Prepare Ingredients: Start by cutting the chicken breast into bite-sized pieces. Chop the broccoli into small florets to ensure even cooking. Mince the garlic and ginger for maximum flavor extraction.
- Marinate Chicken: In a mixing bowl, combine chicken pieces with soy sauce, garlic, ginger, and cornstarch. Allow it to marinate for at least 10 minutes for deeper flavors.
- Sauté Chicken: In a large skillet or wok over medium-high heat, add sesame oil. Once hot, add marinated chicken pieces. Cook until browned and cooked through (about 5-7 minutes), stirring frequently.
- Add Broccoli: Add the broccoli florets to the skillet along with a splash of water (to help steam). Cover for about 3-4 minutes until broccoli is tender yet still crisp.
- Mix Sauce:** If desired, mix an additional tablespoon of soy sauce with cornstarch dissolved in water to create a thicker sauce consistency. Pour over the chicken and broccoli mixture then stir well until everything is coated evenly.
- Serve Hot: Remove from heat and serve immediately over brown rice or quinoa if desired. Enjoy your healthy stir fry!
Expert Tips
- Select Quality Ingredients: Choose organic chicken breast and fresh broccoli whenever possible to maximize flavor and nutritional value.
- Avoid Overcooking: Keep an eye on both chicken and broccoli during cooking to prevent drying out; aim for tender-crisp broccoli for best texture.
- Add Heat: For those who enjoy spice, feel free to toss in some sliced red chili peppers or a dash of red pepper flakes during cooking.
- Meal Prep Friendly: This stir fry stores well in an airtight container in the fridge for up to three days—perfect for leftovers!
- Diverse Add-ins: Feel free to add other veggies such as bell peppers or carrots based on your preferences; just adjust cooking times accordingly!
Presentation Ideas
Mouthwatering food deserves an appealing presentation! Consider these creative serving suggestions for your Healthy Low Calorie Chicken and Broccoli Stir Fry:
- Bowl Style: Serve in colorful bowls topped with sesame seeds or sliced green onions for added flair.
- Lettuce Wraps:
- Add Colorful Sides:
- Citrus Garnish:: A wedge of lemon or lime on the side not only brightens up presentation but also adds fresh zest when squeezed over before eating!
- Add Colorful Sides:
FAQs
If you’re looking to make this Healthy Low Calorie Chicken and Broccoli Stir Fry gluten-free, simply substitute regular soy sauce with tamari or coconut aminos. Both alternatives maintain similar flavors without containing gluten. Additionally, check any other sauces or seasonings used during preparation to ensure they align with your dietary needs!
You can absolutely use frozen broccoli for convenience! Just be mindful that frozen vegetables may release excess moisture during cooking; thus, reduce water added when steaming them slightly if needed. Just cook them until heated through—this ensures they remain vibrant without becoming mushy!
This stir fry pairs wonderfully with whole grains like brown rice quinoa; both options provide fiber while complementing flavors beautifully! Alternatively consider serving atop cauliflower rice for lower-carb choices while still enjoying nutrient density! A sprinkle of sesame seeds or chopped cashews adds crunch too!
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If you have leftovers from your Healthy Low Calorie Chicken and Broccoli Stir Fry (which we doubt!), store them in an airtight container in the refrigerator up to three days! When reheating try using quick stovetop methods rather than microwaving—it retains textures better ensuring each bite tastes just as good as freshly made!
Mouthwatering Healthy Low Calorie Chicken and Broccoli Stir Fry
- Total Time: 30 minutes
- Yield: Serves 4
Description
This quick and healthy chicken and broccoli stir fry is the perfect meal for busy weeknights. With succulent chicken breast, crisp broccoli, and a savory sauce, this dish is not only low in calories but also packed with nutrients. Ready in under 30 minutes, it’s a flavorful option that aligns beautifully with your wellness goals.
Ingredients
- 1 lb chicken breast, cut into bite-sized pieces
- 3 cups broccoli florets
- 3 tablespoons low-sodium soy sauce
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch
- 2 tablespoons water (for steaming)
Instructions
- In a bowl, combine chicken pieces with soy sauce, garlic, ginger, and cornstarch. Marinate for at least 10 minutes.
- Heat sesame oil in a large skillet over medium-high heat. Add marinated chicken and cook until browned (about 5-7 minutes).
- Add broccoli florets and splash of water to the skillet; cover and steam for about 3-4 minutes until tender-crisp.
- If desired, mix an additional tablespoon of soy sauce with cornstarch dissolved in water; pour over the mixture and stir until combined.
- Serve hot over brown rice or quinoa.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Stir-frying
- Cuisine: Asian
Nutrition
- Serving Size: 1 cup (approximately 250g)
- Calories: 280
- Sugar: 4g
- Sodium: 450mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 75mg