Broccoli and Chicken Stir-Fry Recipe

Posted by Fitzroy Neville June 8, 2024

Background and History

Stir-frying is a cooking technique that originated in China more than 2,000 years ago. The method involves cooking ingredients quickly at high heat in a small amount of oil, typically in a wok. This technique preserves the nutritional value and flavor of the ingredients, making it a healthy and delicious option. Broccoli and chicken stir-fry is a popular dish in Chinese cuisine, known for its simplicity, vibrant colors, and balanced nutrition. It has become a favorite worldwide due to its ease of preparation and adaptability to various tastes.

Ingredients and Interesting Facts

Broccoli

Rich in vitamins C and K, fiber, and antioxidants. Chicken: A lean protein source that helps in muscle building and repair. Soy Sauce: Adds umami flavor and is a staple in Asian cooking. Ginger and Garlic: Provide a fragrant base and numerous health benefits, including anti-inflammatory properties. Sesame Oil: Enhances the dish with a nutty flavor and healthy fats. Optional Veggies: Bell peppers, carrots, and snap peas can be added for extra nutrition and color.

Recipe Guide

Serves

  • 4 people

Time

  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes

Total Time

  • 25 minutes

Ingredients

  • 2 boneless, skinless chicken breasts, thinly sliced
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced (optional)
  • 1 carrot, sliced (optional)
  • 1 cup snap peas (optional)
  • 3 tablespoons soy sauce
  • 1 tablespoon oyster sauce (optional)
  • 2 tablespoons sesame oil
  • 1 tablespoon vegetable oil (for cooking)
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 1/2 cup chicken broth or water
  • 1 teaspoon cornstarch (optional, for thickening)
  • Cooked rice or noodles (for serving)

Instructions

Preparation

  • Slice the chicken breasts into thin strips.
  • Cut the broccoli into florets.
  • Slice any additional vegetables you plan to include.
  • Mince the garlic and ginger.

Marinate the Chicken

  • In a bowl, combine the sliced chicken with 1 tablespoon of soy sauce and 1 tablespoon of sesame oil. Let it marinate for 10 minutes.

Prepare the Sauce

  • In a small bowl, mix the remaining soy sauce, oyster sauce (if using), chicken broth (or water), and cornstarch (if using). Set aside.

Cook the Chicken

  • Heat the vegetable oil in a large wok or skillet over medium-high heat.
  • Add the marinated chicken and stir-fry until it is cooked through, about 5 minutes. Remove the chicken from the wok and set aside.

Cook the Vegetables

  • In the same wok, add a little more oil if needed.
  • Add the garlic and ginger, stir-fry for about 30 seconds until fragrant.
  • Add the broccoli and any other vegetables you are using. Stir-fry for about 3-4 minutes until they are tender-crisp.

Combine and Sauce

  • Return the cooked chicken to the wok.
  • Pour the prepared sauce over the chicken and vegetables. Stir well to combine.
  • Cook for an additional 2-3 minutes until the sauce has thickened slightly and everything is heated through.

Serve

  • Serve the broccoli and chicken stir-fry over cooked rice or noodles.

Nutrition Facts (per serving):

  • Calories: 300
  • Protein: 25g
  • Carbohydrates: 15g
  • Fat: 15g
  • Fiber: 4g
  • Sugar: 5g
  • Sodium: 700mg

Notes

  • For a vegetarian version, replace chicken with tofu or tempeh.
  • Adjust the amount of soy sauce to taste, especially if you are watching your sodium intake.
  • Feel free to add or substitute other vegetables based on your preference or what you have on hand.

Allergy Warning:

  • Contains soy (soy sauce).
  • Sesame oil may be an allergen for some people.
  • Ensure all ingredients are free from cross-contamination if you have specific allergies.

Enjoy your homemade Broccoli and Chicken Stir-Fry! This dish is not only delicious but also packed with nutrients, making it a perfect choice for a quick and healthy meal.

Should you cook broccoli before stir frying?

No, you do not need to cook broccoli before stir-frying. The high heat of stir-frying will cook the broccoli quickly while preserving its crisp texture and nutritional value.

How do Chinese restaurants get broccoli so crispy?

Chinese restaurants often blanch broccoli before stir-frying. Blanching involves briefly boiling the broccoli and then plunging it into ice water. This process helps to lock in color, texture, and nutrients, making the broccoli crispy when stir-fried.

Is chicken and broccoli healthy?

Yes, chicken and broccoli is a healthy dish. It provides lean protein from the chicken and essential vitamins, minerals, and fiber from the broccoli. It is low in calories and fat, making it a nutritious option.

Can you stir fry broccoli without boiling?

Yes, you can stir-fry broccoli without boiling it first. Stir-frying at high heat will cook the broccoli through, giving it a crisp-tender texture.

Is broccoli better fried or boiled?

Broccoli retains more nutrients and has a better texture when it is stir-fried rather than boiled. Boiling can cause broccoli to lose some of its vitamins and minerals into the water, while stir-frying helps preserve its nutritional content.

Should we boil broccoli before cooking?

Boiling broccoli before cooking is not necessary unless you prefer a softer texture. Stir-frying alone is sufficient to cook the broccoli while keeping it crisp and nutrient-dense.

How to cut broccoli for stir-fry?

To cut broccoli for stir-fry, separate the florets from the stem and cut them into bite-sized pieces. If using the stem, peel the tough outer layer and slice the tender inner part into thin strips.

Is fried broccoli healthy?

Fried broccoli can still be healthy if stir-fried with a small amount of healthy oil, like sesame or olive oil. Avoid deep frying, as it adds excessive fat and calories.

Can you eat broccoli raw?

Yes, you can eat broccoli raw. It is a crunchy and nutritious addition to salads, dips, and snack trays, providing fiber, vitamins, and minerals.

What are the benefits of eating broccoli?

Eating broccoli offers numerous health benefits. It is rich in vitamins C and K, fiber, and antioxidants. Broccoli supports immune function, bone health, digestion, and has anti-inflammatory properties. It also contains compounds that may have cancer-protective effects.

Fitzroy Neville
Latest posts by Fitzroy Neville (see all)
Tags:
Fitzroy Neville
View More Posts
Fitzroy Neville, the culinary maestro behind this site, boasts the impressive title of Cooking Prodigy. With a natural flair for the culinary arts, Fitzroy brings innovation and expertise to the world of pet cuisine. His site is a haven for pet owners seeking imaginative and nutritious recipes to delight their furry companions. Fitzroy's passion for transforming pet meals into culinary experiences is evident in the creative and delectable content he shares. For those looking to elevate their pets' dining experience, Fitzroy Neville's site is a testament to the artistry and skill of a true cooking prodigy dedicated to pampering our four-legged friends.