I’m not sure if Chicken Broccoli Stir Fry has ever actually existed in authentic Chinese cuisine.
I would need a reader who has lived at or traveled to that part of the globe to educate me on that pressing issue.
One thing I do know for sure: of all the American Chinese take-out I’ve tasted, in all of the American Chinese restaurants I’ve visited, Chicken Broccoli Stir Fry is always on the menu.
It’s an American favorite, a sure thing, a guaranteed delicious selection.
So it was only a matter of time before I had to come up with a homemade, healthy, whole Chicken Broccoli Stir Fry.
One great thing about this dish is that, since I’m making it at home, I can be very conscious of the ingredients that go in so I know it’s healthy.
The second great thing for someone such as myself (who likes to keep things as simple as possible in the kitchen): it’s also a complete meal that you can throw together in under 30 minutes.
(For the complete, printable recipe, scroll down to the bottom of the page.)
Here are the key ingredients you’ll need.
Begin by mincing a few cloves of garlic.
Then thinly slice a few carrots (no need to peel them, just give them a thorough rinsing).
Also prepare some sliced water chestnuts.
These are typically found in small cans in the international food aisle.
They have a very delicate flavor (almost no flavor) but they do add a delicious crisp, crunch to the dish.
Just toss them into a colander to drain them and rinse them thoroughly.
Also make sure the broccoli florets are thawed (you can hurry this along by tossing the broccoli in the microwave in a heat-safe dish).
Next, cube some organic pastured (or grass-fed) skinless, boneless chicken breasts.
Then grab some sesame oil, which I love using in this dish.
It has a delicious, rich flavor that complements the other ingredients perfectly.
It’s also full of nutrients for a heathy heart and clear, smooth skin.
Grab a wok or large sauté pan, add a bit of the sesame oil, and heat it over medium heat.
Then toss in the cubed chicken, and cook until the outsides are a lovely golden color.
Pour the chicken into a bowl, cover it up, and set it aside for the moment.
Or Make It Vegan: swap out the chicken for tofu or chickpeas (and, later on, replace the honey with cane sugar).
Then add some more sesame oil to the pan, along with the garlic and carrots.
Cook, stirring now and again, until the carrots begin to soften.
Toss in the broccoli and water chestnuts.
Then add a bit of dry white wine.
I believe rice wine is the most common wine used for Chinese cuisine.
But I didn’t have that and just used what I already had in my fridge for this recipe, and found that white wine works deliciously.
Allow the wine to cook for a while, and you’ll notice the liquid reducing down.
Then add a bit of organic honey, some ground ginger…
…and some sesame seeds (find these in the spice aisle).
Also add some soy sauce.
Soy sauce often contains a long list of questionable chemical ingredients (preservatives, artificial colors, sometimes MSG, and tons of genetically modified ingredients like soy and corn syrup).
So the healthiest choice I’ve found is a USDA-certified organic soy sauce.
Organic soy has been found to be far higher in nutrients and healthy omega-3s, with significantly fewer traces of pesticides, as compared to the genetically modified kind.
You’ll know it’s certified organic if you see the USDA Organic green label on the bottle.
Finally, toss the cooked chicken back in and stir everything up until all the chicken and veggies are well coated with sauce.
There’s no need to add any salt and pepper to this recipe at all.
Soy sauce is already loaded with sodium, and the ground ginger adds a hint of heat.
The sauce will be quite liquidy, which I like, so I leave it alone.
But if you prefer that classic, rich Chinese American take-out sauce, you can add one more step and stir in a bit of organic corn starch to thicken it up.
Serve the stir fry over brown rice or quinoa (all the better to soak up lots of the yummy sauce!)
You can even chop up some fresh scallions (green onions) to sprinkle over the top if you’d like.
This dish is as addictive as the takeout kind, with all those craveable stir-fry flavors – richness from the sesame, saltiness from the soy, a hint of sweetness from the honey, crispness from the water chestnuts, and a bit of spice from the ginger.
It’s also a sneaky way to completely enjoy eating a variety of nutrient-rich veggies like carrots, broccoli, and garlic.
The best part: this healthy, whole recipe takes just about the same amount of time as calling in a take-out order and driving out to pick it up!
Here’s the complete, printable recipe for Skinny Chicken Broccoli Stir Fry:
- Serving size: 4
- Calories: 377
- Fat: 13.4g
- Saturated fat: 2.4g
- Carbohydrates: 40.2g
- Sugar: 13.4g
- Sodium: 758mg
- Fiber: 4g
- Protein: 16.6g
- Cholesterol: 33mg
Prep: 10 minutes
Cook: 15 minutes
Yield: 4 servings
- 3 tablespoons sesame oil
- 2 organic grass-fed (or pastured) skinless, boneless chicken breasts, cubed
- 2 cloves garlic, minced
- 3 small carrots, thinly sliced
- 15 ounces frozen chopped broccoli florets, thawed
- 8 ounces sliced water chestnuts, drained and thoroughly rinsed
- ½ cup dry white wine
- 2 tablespoons organic honey
- 2 teaspoons sesame seeds
- 2 teaspoons ground ginger
- 3 tablespoons USDA certified organic soy sauce
- ½ teaspoon organic corn starch (optional)
- 3 tablespoons scallions, chopped (optional)
- Heat ½ tablespoon sesame oil in a wok or large sauté pan over medium heat. Add the cubed chicken and cook until lightly browned and cooked through, about 5-7 minutes. Transfer chicken to a bowl, cover, and set aside.
- Add 2½ tablespoons sesame oil to the pan, along with the garlic and carrots. Cook until carrots begin to soften, about 3-4 minutes. Add the thawed broccoli florets and drained water chestnuts, along with the white wine. Stir and cook until wine reduces by about half, about 3-4 minutes.
- Add honey, sesame seeds, ground ginger, and soy sauce. Add the cooked chicken back in, and stir until well combined. If desired, add corn starch to thicken sauce (optional). Serve stir-fry over brown rice or quinoa. Top with fresh, chopped scallions (optional).
*I calculate nutrition information at Calorie Count.
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