Perfectly Balanced Chicken and Broccoli Stir-Fry

The perfect balance between savory chicken and crisp broccoli makes this stir-fry a delicious and nutritious meal choice for busy weeknight dinners or packed lunches.

This recipe is designed to be quick and simple, with minimal prep time required. The cooking time for the chicken and broccoli stir-fry is approximately 20 minutes from start to finish, making it an ideal dish for those who are short on time but still want a healthy meal option. Serves four generously.

Ingredients

• 1 pound skinless, boneless chicken breasts or thighs, cut into bite-sized pieces
• 3 cups broccoli florets, trimmed and sliced
• 4 tablespoons olive oil (divided use)
• 1 large onion, chopped finely
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1/2 teaspoon of ground ginger
• 1/4 teaspoon of red pepper flakes (optional for heat)
• 3 tablespoons soy sauce or tamari (for a gluten-free version)
• 2 tablespoons water

Instructions

1. Start by preparing the ingredients. Slice the broccoli florets, and if you are using chicken breasts, cut them into bite-sized pieces.
2. In a large skillet or wok over medium-high heat, warm 2 tablespoons of olive oil until it shimmers. Add the chicken and cook for about 5-6 minutes, stirring occasionally, until no longer pink in the center; ensure that all sides are golden brown to enhance flavor.
3. Once done, remove the chicken from the pan and set aside on a plate. Drain off any excess oil if necessary.
4. In the same skillet or wok, add the remaining 2 tablespoons of olive oil along with the chopped onions and minced garlic. Cook for about 3-4 minutes until softened but not browned.
5. Add the broccoli florets to the pan, tossing them gently in the oil mixture so that they can cook evenly. Season with salt, pepper, ground ginger, and red pepper flakes if desired.
6. Stir-fry for another 5 minutes or until the broccoli is bright green and tender-crisp. It should retain some crispness but not be overcooked. To ensure this, keep an eye on it while cooking as the timing can vary slightly depending upon the freshness of your vegetables.
7. Return the cooked chicken back into the pan with the broccoli along with soy sauce or tamari and mix everything together well to coat all the ingredients in a savory sauce. Pour in 2 tablespoons water to help distribute the flavors and thicken the sauce just enough for the desired consistency.
8. Serve immediately, garnished with sesame seeds if you like! This dish pairs wonderfully with steamed rice or noodles, but it is equally delicious on its own as a light meal.

Nutritional Information (per serving)

Calories: Approximately 350 kcal per serving. Protein: Around 40 grams of protein. Carbohydrates: About 15 grams. Fat: Roughly 18 grams, including 9 grams of saturated fat.

Tips & Variations

• For added flavor, consider adding sliced carrots or bell peppers to your stir-fry mix while cooking the broccoli for a colorful presentation and extra nutrients.
• If you prefer more heat, increase the amount of red pepper flakes as per your taste preference. You could also add fresh chili slices if desired, but be mindful that these will change how quickly the dish cooks since they take longer to soften fully compared to other vegetables like broccoli or chicken pieces.
• To make this dish vegetarian-friendly while maintaining similar flavor profiles, replace chicken with firm tofu cubes and follow the same cooking process. You can also add more root vegetable such as carrots for extra texture and vitamins.

Conclusion

The perfect balance between savory chicken and crisp broccoli in a stir-fry offers not only excellent taste but also substantial nutritional benefits. This versatile dish is easy to prepare, provides essential proteins along with vital vegetables packed full of antioxidants, fiber, minerals, and vitamins—all contributing towards a healthier diet.

Whether you are looking for an efficient way to use up leftover chicken or simply want to enjoy a fresh and healthy meal, this stir-fry recipe will surely become one that you look forward to preparing again and again. Its simplicity belies the rich complexity of flavors it brings to your table!