Description
Chicken Broccoli Stir Fry delivers a speedy dinner solution that will rescue your weeknight hunger. Crisp vegetables and tender chicken dance together over fluffy brown rice, making your plate both delicious and nutritious.
Ingredients
Scale
Main Protein:
- 2 pieces chicken breast
Supporting Vegetables:
- 2 cups broccoli
- 3 cloves garlic
- 1 tablespoon ginger
Grains and Seasonings:
- 1 cup brown rice
- ¼ cup soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon olive oil
- Salt to taste
- Pepper to taste
Instructions
- Cut 1 lb chicken breast into 1-inch bite-sized pieces and generously season with ½ teaspoon salt and ¼ teaspoon pepper.
- Wash 2 cups broccoli florets under cool running water, then chop into small, uniform pieces.
- Measure 1 cup brown rice and rinse thoroughly. Combine rice with 2 cups water in a pot, bringing to a rolling boil at 212°F, then reduce heat to low, cover, and simmer for 45 minutes until liquid absorbs completely.
- Heat 1 tablespoon olive oil in a large skillet at 375°F. Add seasoned chicken pieces and cook for 5-6 minutes, stirring occasionally, until exterior turns golden brown and internal temperature reaches 165°F.
- Transfer cooked chicken to a clean plate. In the same skillet, add 3 minced garlic cloves and 1 tablespoon grated ginger, sautéing for 30 seconds until fragrant.
- Introduce broccoli florets to the skillet, stir-frying at high heat for 3-4 minutes until edges become slightly crisp but remain vibrant green.
- Return chicken to the skillet, pour ¼ cup soy sauce and 2 tablespoons sesame oil over the mixture, tossing everything together for 2 minutes to blend flavors.
- Plate the stir-fry atop the freshly cooked brown rice, ensuring even distribution of chicken and broccoli.
Notes
- Brown rice takes time, so start cooking it first to ensure everything is ready together.
- Cutting chicken and broccoli into uniform sizes helps them cook evenly and look professional.
- For extra flavor, marinate the chicken in soy sauce and garlic for 15-30 minutes before cooking.
- Vegetarians can swap chicken for tofu, tempeh, or extra-firm beans for a protein-packed alternative.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Stir-Fried
- Method: Sautéing
- Cuisine: Chinese
Nutrition
- Serving Size: 4
- Calories: 364 kcal
- Sugar: 2 g
- Sodium: 560 mg
- Fat: 13 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 33 g
- Fiber: 4 g
- Protein: 32 g
- Cholesterol: 70 mg