Craving Chinese food but watching your calorie intake? You're not alone! Many delicious Chinese dishes can be surprisingly healthy and low in calories with a few smart swaps and techniques. This recipe for Chicken and Broccoli Stir-Fry is a perfect example – packed with flavor, bursting with fresh vegetables, and surprisingly easy to make. It’s the perfect quick dinner idea, a fantastic healthy meal, and a testament to how satisfying homemade cooking can be. Forget those heavy takeout options; let's dive into a lighter, healthier, and equally delicious alternative!
Ingredients:
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 1 large head broccoli, cut into florets
- 1 red bell pepper, thinly sliced
- 1/2 cup low-sodium chicken broth
- 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 1 tablespoon cornstarch
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon grated ginger
- 1 clove garlic, minced
- 1/4 teaspoon red pepper flakes (optional)
- 2 green onions, thinly sliced (for garnish)
- Cooked brown rice or quinoa (optional, for serving)
Instructions:
Step 1: Prepare the Chicken Marinade: In a medium bowl, combine the chicken, 1 tablespoon of soy sauce, and 1/2 teaspoon of ginger. Mix well and let it marinate for at least 15 minutes (longer is better!). This helps tenderize the chicken and infuse it with flavor.
Step 2: Stir-Fry the Chicken: Heat a large wok or skillet over medium-high heat. Add 1 teaspoon of sesame oil. Once hot, add the marinated chicken and stir-fry until cooked through and lightly browned (about 5-7 minutes). Remove the chicken from the wok and set aside.
Step 3: Stir-Fry the Vegetables: Add the remaining sesame oil to the wok. Add the broccoli and bell pepper and stir-fry for 3-4 minutes until slightly tender-crisp.
Step 4: Make the Sauce: In a small bowl, whisk together the remaining soy sauce, chicken broth, cornstarch, rice vinegar, ginger, garlic, and red pepper flakes (if using).
Step 5: Combine and Simmer: Return the chicken to the wok. Pour the sauce over the chicken and vegetables. Stir well to combine. Bring to a simmer and cook for 1-2 minutes, or until the sauce has thickened.
Step 6: Serve: Garnish with green onions and serve hot over cooked brown rice or quinoa (optional).
Tips and Variations:
- For extra flavor: Add a splash of your favorite cooking wine, such as dry sherry or mirin.
- More veggies: Feel free to add other vegetables like carrots, snow peas, or mushrooms.
- Spice it up: Adjust the amount of red pepper flakes to your liking.
- Protein swap: Substitute the chicken with shrimp, tofu, or beef for a different twist.
- Make it ahead: This dish can be made ahead of time and reheated for a quick and easy meal.
Nutritional Information (per serving, approximate):
Calories: Approximately 250-300 Protein: 30-35g Fat: 5-7g Carbohydrates: 15-20g
This easy recipe provides a delicious and healthy alternative to heavier Chinese takeout options. It’s quick, adaptable to your preferences, and a fantastic addition to your collection of easy recipes and best recipes for healthy meals. Enjoy!