Chicken and broccoli stir fry is a quintessential dish celebrated for its simplicity and the savory flavors it brings to the table. This classic Asian-inspired meal combines tender pieces of chicken and fresh broccoli in a garlicky, slightly sweet sauce, served over a bed of fluffy rice or noodles. The beauty of this dish lies in its versatility and the speed with which it can be prepared, making it a favorite for weeknight dinners. Packed with protein and rich in vitamins, it not only satisfies hunger but also provides nutritional benefits, appealing to both health-conscious individuals and those just looking for a delicious meal.
Ingredients Needed
To make chicken and broccoli stir fry, you'll need the following ingredients:
- Chicken breasts: 2 large breasts, thinly sliced against the grain.
- Broccoli: 1 large head, broken into florets.
- Garlic: 3 cloves, minced.
- Ginger: 2 teaspoons, freshly grated.
- Soy sauce: 3 tablespoons.
- Oyster sauce: 2 tablespoons (optional for added depth).
- Cornstarch: 1 tablespoon, dissolved in 3 tablespoons of water.
- Vegetable oil: 2 tablespoons.
- Sesame oil: 1 teaspoon for flavor.
- Brown sugar: 1 tablespoon to balance the acidity.
- Chicken broth or water: 1/2 cup.
- Green onions and sesame seeds: For garnish.
Cooking Instructions
Follow these steps for a successful stir fry:
- Preparation of Ingredients: Start by prepping your ingredients. Slice the chicken into thin pieces, chop the broccoli into florets, and mince your garlic and ginger.
- Marinating the Chicken: In a bowl, mix a tablespoon of soy sauce, a teaspoon of cornstarch, and chicken pieces. Let this marinate for at least 15 minutes.
- Cooking Broccoli: Blanch the broccoli florets in boiling water for about 2 minutes until bright green and just tender. Drain and set aside.
- Stir Frying: Heat the vegetable oil in a large pan or wok over medium-high heat. Add the chicken and stir fry until it starts to brown, then add the garlic and ginger. Continue cooking until the chicken is nicely browned and nearly cooked through.
- Combining Ingredients: Add the broccoli to the pan with the chicken. Stir in the remaining soy sauce, oyster sauce, chicken broth, brown sugar, and the cornstarch mixture. Bring to a boil and cook until the sauce has thickened and the chicken is thoroughly cooked.
- Final Touches: Drizzle sesame oil over the dish and toss everything together to ensure the flavors are well combined.
Serving Suggestions
Chicken and broccoli stir fry is best served hot. You can serve it over a bed of steamed rice or with noodles for a more filling meal. Garnish with chopped green onions and a sprinkle of sesame seeds for an extra touch of flavor and crunch.
Nutritional Information
This dish is not only flavorful but also packed with nutritional benefits. Chicken provides high-quality protein which is essential for muscle repair and growth. Broccoli is a powerhouse of vitamins, including Vitamin C and Vitamin K, and is known for its cancer-fighting properties. The combination of these ingredients makes this dish a balanced meal.
Tips and Variations
- Protein Variations: Substitute chicken for beef, shrimp, or tofu for a different twist on the recipe.
- Vegetable Additions: Feel free to add other vegetables like bell peppers, carrots, or snap peas to add color and variety.
- Spice it Up: Add a teaspoon of chili flakes or a splash of hot sauce to give the dish a spicy kick.
- Low-Carb Option: For a lower-carb version, replace the brown sugar with a sugar substitute and serve over cauliflower rice.
Summary
Chicken and broccoli stir fry is an excellent choice for anyone looking for a quick, healthy, and satisfying meal. Its basic ingredients can be easily adjusted to suit your taste preferences and dietary needs. Whether you’re new to cooking or an experienced chef, this dish is straightforward to prepare and can be made in under 30 minutes, perfect for a busy weeknight dinner.