Whip Up a Delicious Chicken Broccoli Stir Fry with Bell Peppers, and Celery
Looking for a healthy and easy-to-make meal for dinner tonight?
Chicken Broccoli Stir Fry!
Let’s be honest, who doesn’t love a delicious stir fry?
Not only is it an easy dish to whip up, but it also packs a punch in the nutrition department.
The key to making this meal a healthy option is in the ingredients and the sauce.
- use skinless chicken to avoid excess fat
- pack in a ton of veggies to up your daily nutrient intake.
- opt for a low-sodium soy sauce
With these tweaks, your chicken broccoli stir fry can be a tasty and guilt-free meal.
Additionally, when it comes to healthy protein options, boneless, skinless chicken breasts are a go-to choice for many health-conscious eaters.
But what exactly is the nutritional value of these cluckin’ good cuts of meat? Well, let’s whip out our lab coats and dive into the facts. A 3.5-ounce serving of boneless, skinless chicken breast provides about:
- 165 calories,
- 31 grams of protein
- and a whole host of vitamins and minerals including
B6, phosphorus, and selenium
Plus, since it’s a lean source of protein, chicken breast can help you feel fuller for longer while keeping calorie intake in check.
Chicken Broccoli Stir Fry – Ingredients
For this chicken stir fry recipe, you will need:
- 2 chicken breasts, cut into small pieces
- 1 head of broccoli, cut into florets
- 1 red bell pepper, sliced
- 1 orange (or yellow) bell pepper, sliced
- 1 celery stalk
- Onions (to taste)
- 2 garlic cloves
- 1 tablespoon of ginger, grated
- 1 tablespoon of cornstarch
- 2 tablespoons of olive oil (or veg oil)
- Salt and pepper to taste
Feel free to add as many kinds of veggies as you like!
Optional: Serve with rice or noodles for a heartier meal.
Instructions:
1. The Sauce:
In a small bowl, whisk together soy sauce, honey, and cornstarch. Set aside.
TIPS: Soy sauce, honey, and cornstarch – a perfect trio for a savory sauce! But how can you make it turn out perfect every single time? Well, the secret is in the ratios.
.It’s important to find the right balance between the saltiness of the soy sauce and the sweetness of the honey. Adding too much honey might make it too sweet, while not enough cornstarch might make it too runny. And let’s not forget the order – always add cornstarch last to avoid lumps.
.Once you have mastered the ratios, feel free to add your creative twist – a sprinkle of garlic powder, a dash of chili flakes, or some fresh herbs.
2. The Chicken
- Heat a large pan over high heat.
- Add one tablespoon of oil.
- Once hot, add chicken.
- Cook until golden brown on all sides.
- Remove from pan and set aside.
For perfectly cooked chicken, see the TIPS on this recipe
3. The Veggies
Add one tablespoon of vegetable oil to the pan.
Add veggies in order:
TIP: The key to achieving the perfect medley of vegetables in your side dish lies in the order of the culinary procession. Do you throw in all the veggies at once, or is there a specific order that will guarantee even cooking and maximum flavor?
.
Well, my dear foodies, listen up. To cook broccoli florets, bell peppers, onion, and celery together, you need to follow the age-old axiom – first come, first served.
Starting with the onions, which need some time to soften and become translucent.
Add the celery and bell peppers once the onions are golden and fragrant. Let these cook for a few minutes and then…
Add the broccoli florets last, so they don’t overcook and become mushy.
Cook for a few more minutes until all the vegetables are slightly tender.
Lastly, add the ginger and garlic. Cook for an additional minute.
Side Note: Broccoli may not be the trendiest veggie on Instagram, but it definitely deserves more love and appreciation. Broccoli is a vitamin and mineral powerhouse. It’s rich in vitamin C, folate, fiber, and potassium, just to name a few. But perhaps its most impressive feature is the compound sulforaphane, which has been shown to have anti-inflammatory and anti-cancer effects.
.Basically, broccoli is like a vegetable superhero, fighting off bad guys and making our bodies healthier. Plus, it’s versatile and delicious. Roast it, steam it, sauté it, or even enjoy it raw with some hummus. It’s all Good!
Bringing Your Chicken Broccoli Stir Fry Together:
Now it’s time to add your perfectly cooked chicken to the pan with the veggies!
Pour the prepared sauce over everything in the pan, and stir well.
Cook for a few more minutes, until the sauce has thickened and everything is heated through.
Optional Tips:
For a spicier stir fry, add some red pepper flakes to the sauce mixture.
You can also sprinkle sesame seeds on top of the finished stir fry for extra texture and flavor.
This dish combines tender chicken, fresh veggies, and a savory sauce for a meal your taste buds will love. Plus, it’s a quick, healthy, and delicious option for dinner. With fresh vegetables, tender chicken, and a savory sauce, it’s sure to become a family favorite.
Try it out tonight and enjoy a meal that’s both satisfying and easy to make.