Healthy Chinese Chicken & Broccoli Stir-Fry
This Healthy Chinese Chicken & Broccoli Stir-Fry is a nutritious and flavorful dish, adapted from a recipe by Kris Lundberg at allrecipes.com. With no added oil and lean chicken breast, it's incredibly low in fat, making it an excellent choice for anyone looking to eat healthily without sacrificing taste. Fresh broccoli florets and julienne-cut baby carrots bring vibrant colors and essential vitamins to your plate, while a zesty ginger-garlic soy sauce mixture ties all the elements together. Serve this dynamite stir-fry over a bed of warm rice for a satisfying meal that's both wholesome and delicious! Please see the serving suggestions for an interactive twist to elevate your dinner experience.
2
Servings
175
Calories
12
Ingredients
Ingredients
boneless skinless chicken breast
1/2 lb (cut into strips)
fresh broccoli florets
12 ounces
baby carrots
3 ounces (julienne cut)
chicken broth
3/4 cup
water
3/4-1 cup
reduced sodium soy sauce
4 tablespoons
fresh minced ginger
1 teaspoon
minced garlic
1 teaspoon
cornstarch
2 teaspoons
additional water
2 tablespoons
nonstick cooking spray
rice
for serving (cooked)
Instructions
1
In a small bowl, mix together the soy sauce, minced ginger, and minced garlic. Set it aside for later use.
2
In a large non-stick skillet, spray nonstick cooking spray to coat the bottom. Add the chicken strips and stir-fry them over medium-high heat until they are no longer pink, about 5-7 minutes. Once cooked, remove the chicken from the skillet and keep warm.
3
Add the water and fresh broccoli florets along with the julienne-cut baby carrots into the same skillet. Cover the skillet and steam the vegetables over medium heat, stirring occasionally, until they are crisp-tender, about 3-4 minutes. Once done, remove them from the skillet and keep warm, draining any excess water.
4
Pour the chicken broth into the pan and bring it to a boil over medium-high heat.
5
Reduce the heat to a simmer, then return the cooked chicken and vegetables to the skillet. Pour in the soy sauce mixture and cook for an additional 5 minutes, stirring occasionally to ensure everything is heated through.
6
In a small bowl, combine the cornstarch with 2 tablespoons of water until smooth. Stir it into the skillet and bring to a boil. Allow it to cook while stirring for a few minutes until the sauce thickens to your desired consistency.
7
Serve the stir-fry over hot cooked rice. For a fun twist, mix the rice into the stir-fry and add some egg white for a 'fried rice' effect. Adjust the soy sauce to taste based on the amount of rice used.
Nutrition Information
2g
Fat
22.5g
Carbs
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Healthy Chinese Chicken & Broccoli Stir-Fry?
It is a nutritious, low-fat dish featuring lean chicken breast, fresh broccoli, and julienne carrots in a ginger-garlic soy sauce.
How many calories are in one serving?
Each serving of this stir-fry contains approximately 175 calories.
Is this recipe low in fat?
Yes, it is very low in fat, containing only 2g of fat per serving and utilizing no added oil.
How much protein is in this dish?
This recipe provides 20g of protein per serving.
What are the primary vegetables used?
The main vegetables are 12 ounces of fresh broccoli florets and 3 ounces of julienne-cut baby carrots.
How many servings does this recipe make?
This recipe is designed to yield 2 servings.
What kind of chicken is recommended?
The recipe calls for 1/2 lb of boneless skinless chicken breast cut into strips.
How is the stir-fry sauce prepared?
The sauce is made by mixing reduced sodium soy sauce, minced ginger, and minced garlic, later combined with chicken broth and thickened with cornstarch.
Do I need to use cooking oil?
No, this recipe uses nonstick cooking spray instead of oil to keep the fat content low.
How long should I cook the chicken?
Stir-fry the chicken strips over medium-high heat for about 5-7 minutes until they are no longer pink.
How do I steam the vegetables?
Add water, broccoli, and carrots to the skillet, cover, and steam over medium heat for 3-4 minutes until crisp-tender.
How do I thicken the stir-fry sauce?
Combine 2 teaspoons of cornstarch with 2 tablespoons of water until smooth, then stir it into the skillet and boil until thickened.
What should I serve with this stir-fry?
It is best served over a bed of warm, hot cooked rice.
Can I make this into a 'fried rice' style dish?
Yes, you can mix the cooked rice into the stir-fry and add some egg white for a 'fried rice' effect.
Who is the original source of this recipe?
This recipe was adapted from a version by Kris Lundberg at allrecipes.com.
How many carbohydrates are in this meal?
There are 22.5g of carbohydrates per serving.
Is fresh ginger required?
The recipe specifies 1 teaspoon of fresh minced ginger for the best flavor.
Should I use regular soy sauce?
The recipe recommends using reduced sodium soy sauce to keep the dish healthier.
What is the preparation for the carrots?
The baby carrots should be julienne cut (cut into thin, matchstick-like strips).
What tags define this recipe?
Tags include low fat, healthy, stir fry, chicken, broccoli, easy recipes, quick meals, and asian cuisine.
Is there any added sugar in this recipe?
No, the provided nutritional data and ingredients list do not show any added sugar.
How much chicken broth is needed?
You will need 3/4 cup of chicken broth.
What is the total ingredient count?
There are 12 ingredients used in this recipe.
Is this a quick meal to prepare?
Yes, with chicken cooking in 5-7 minutes and veggies steaming in 3-4, it is designed as a quick meal.
Does the recipe contain fiber information?
The specific fiber count is not provided in the current nutritional breakdown.
What category does this recipe fall under?
It is categorized under Chicken Breast.
How much garlic is used?
The recipe calls for 1 teaspoon of minced garlic.
Can I adjust the soy sauce level?
Yes, you can adjust the soy sauce to taste, especially if mixing in rice.
Is the chicken cooked before adding the vegetables?
Yes, the chicken is stir-fried first and then removed from the skillet while the vegetables steam.
How much water is needed for steaming?
Between 3/4 to 1 cup of water is used for steaming the broccoli and carrots.