Chicken and Broccoli Stir Fry

This Chicken and Broccoli Stir Fry is a quick and easy dinner that’s both flavorful and nutritious. Tender chicken pieces and crisp broccoli are stir-fried with a savory mix of soy sauce, ginger, garlic, and a touch of brown sugar for a slightly sweet finish. Serve it over rice for a complete, satisfying meal that your whole family will love.

Quick Benefits

• High in Protein: With 34 grams of protein per serving, this dish is great for muscle repair and overall health.
• Rich in Fiber: The broccoli provides 7 grams of dietary fiber, helping with digestion and keeping you full longer.
• Packed with Vitamins: Broccoli is an excellent source of vitamin C, offering more than 100% of your daily value per serving.
• Quick and Easy: Ready in just 35 minutes, this stir fry is perfect for busy weeknights or when you need a fast, healthy dinner.

Essential Ingredients

• Canola Oil: Used for stir-frying the chicken and vegetables, providing a neutral oil for high-heat cooking.
• Boneless, Skinless Chicken Thighs: These are tender and flavorful, making them perfect for stir fry. They also stay juicy during cooking.
• Cornstarch: Coats the chicken to help it become crispy while stir-frying, and also helps thicken the sauce.
• Onion: Adds sweetness and depth to the stir fry when sautéed with the garlic and ginger.
• Fresh Ginger and Garlic: Key flavor components that give the stir fry its distinctive taste and fragrance.
• Broccoli Florets: A nutritious and crunchy vegetable that pairs perfectly with the chicken in the stir fry.
• Soy Sauce and Oyster Sauce: These create a rich, savory base for the sauce, adding saltiness and umami.
• Brown Sugar: Adds a hint of sweetness that balances the savory flavors of the soy and oyster sauces.
• Red Pepper Flakes: Optional for a little heat to complement the other flavors in the dish.
• Black Pepper: For seasoning and a mild kick of flavor.

Preparation Steps

1. Prep the Chicken: In a medium bowl, toss the chicken with 1 tablespoon of cornstarch until the chicken is evenly coated.
2. Cook the Chicken: Heat canola oil in a large non-stick skillet over medium-high heat. Once the oil is hot, add the chicken in a single layer. Cook, stirring often, for about 6 minutes until the chicken is golden brown and cooked through. Remove the chicken and set it aside.
3. Cook the Onions, Ginger, and Garlic: In the same skillet, add the sliced onions and cook for about 1 minute until they’re translucent. Add the minced ginger and garlic and stir constantly for about 1 minute until fragrant.
4. Cook the Broccoli: Add the broccoli florets to the skillet and cook over medium-high heat, stirring occasionally, for 2 to 3 minutes, until the broccoli is bright green and heated through.
5. Make the Sauce: In a small bowl, whisk together the water, soy sauce, oyster sauce, brown sugar, crushed red pepper, black pepper, and the remaining 2 tablespoons of cornstarch until smooth.
6. Combine the Chicken and Sauce: Return the cooked chicken to the skillet with the broccoli. Pour the sauce over the mixture and stir constantly until the sauce thickens and coats the chicken and broccoli, about 2 minutes.
7. Serve: Serve the stir fry immediately over steamed rice for a complete meal.

Health Benefits

• High in Protein: Chicken is a great source of lean protein, which supports muscle repair and growth.
• Rich in Fiber and Vitamins: Broccoli is high in fiber and vitamin C, which is important for immune health and skin repair.
• Low in Calories: At only 343 calories per serving, this stir fry is a healthy, low-calorie meal option.
• Packed with Antioxidants: The garlic, ginger, and broccoli provide antioxidants that help fight oxidative stress in the body.

Serving Suggestions

• Serve with Rice: Pair this stir fry with steamed white rice or brown rice for a filling meal that soaks up the savory sauce.
• Add Extra Veggies: Try adding other vegetables like bell peppers, carrots, or snow peas for additional color, flavor, and nutrition.
• Top with Sesame Seeds: Sprinkle toasted sesame seeds on top for a bit of crunch and extra flavor.
• Spicy Kick: Add extra chili flakes or a dash of sriracha for those who like their stir fry spicier.

Creative Variations

• Swap the Protein: Replace chicken with tofu or shrimp for a different take on this dish.
• Add More Spice: If you like it hot, increase the cayenne pepper, or add fresh chilies or sriracha to the sauce.
• Gluten-Free Option: Use tamari or gluten-free soy sauce for a gluten-free version of this stir fry.
• Add More Greens: Add spinach or kale along with the broccoli for an even healthier dish.

Storage Tips

• Refrigeration: Leftover stir fry can be stored in an airtight container in the fridge for up to 3 days. Reheat it in the microwave or in a skillet until hot.
• Freezing: You can freeze the stir fry for up to 1 month. To reheat, defrost in the fridge overnight and heat in a skillet over medium heat.
• Rice Storage: Store leftover rice separately in an airtight container for up to 3 days, or freeze it for up to 1 month.

Pro Tips

• Don’t Overcrowd the Pan: When cooking the chicken, make sure it’s in a single layer and cooked in batches if necessary. This will ensure the chicken gets crispy rather than steaming.
• Use Fresh Broccoli: For the best flavor and texture, use fresh broccoli rather than frozen.
• Customize the Sauce: Adjust the sweetness, saltiness, or spice level of the sauce to your taste. Add more brown sugar for sweetness or more soy sauce for saltiness.

Frequently Asked Questions

Can I use frozen broccoli?
While fresh broccoli works best for stir-frying, you can use frozen broccoli if that’s what you have on hand. Just be sure to thaw and drain the excess water before adding it to the skillet.

Can I make this ahead of time?
Yes, you can prepare the stir fry in advance and store it in the fridge for up to 3 days. It’s perfect for meal prepping and can be easily reheated for a quick meal.

Can I use chicken breast instead of thighs?
Yes, you can use boneless, skinless chicken breast if you prefer. Just note that chicken breast may be a little drier compared to thighs, so be sure not to overcook it.

Can I make this dish vegetarian?
Absolutely! You can make this dish vegetarian by replacing the chicken with tofu or another plant-based protein like tempeh.

This Chicken and Broccoli Stir Fry is a simple, delicious, and healthy meal that’s perfect for busy weeknights. With its balanced flavors and quick cooking time, it’s sure to become a family favorite!

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