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Chicken and Broccoli Stir Fry
🍗 A healthy chicken and broccoli stir fry made in 25 minutes. High protein, low calorie, simple ingredients, nutrition info, and allergy guide included.
⏱ Quick Recipe Overview
- Category: Main Dish
- Cuisine: Light Fusion / Home-style
- Servings: 2
- Serving Size: ~250g
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Some dishes quietly become part of your regular cooking without much effort. Chicken and Broccoli Stir Fry is one of those meals that fits naturally into everyday life.
It is simple, clean, and balanced. In our Sri Lankan kitchens, we often cook chicken with spices or curry. But this stir fry gives you a lighter option. Soft chicken, fresh broccoli, a little garlic, and a simple sauce come together to create a meal that feels fresh and satisfying.
It is the kind of dish you cook when you want something healthy, quick, and still full of taste.
🥗 Nutrition Information
| Nutrient | Amount |
|---|---|
| Calories | 300 kcal |
| Protein | 30 g |
| Carbohydrates | 15 g |
| Fat | 12 g |
| Fiber | 4 g |
| Sugar | 4 g |
| Sodium | ~350 mg |
Values are estimated and may vary based on ingredients used.
🛑 Allergy Overview
| Category | Status | Notes |
|---|---|---|
| Gluten | 🤷Possible | Soy sauce may contain gluten |
| Dairy | ✅ Safe | No dairy used |
| Nuts | ✅ Safe | No nuts used |
| Eggs | ✅ Safe | Not used |
🔬 Ingredient Level Insights
- Chicken is generally safe and widely tolerated
- Soy sauce may contain gluten
- Broccoli is safe and rich in fiber
🔁 How to Make It Safer
- Use gluten free soy sauce or tamari if needed
- Reduce salt by using low sodium soy sauce
- Use fresh chicken instead of processed cuts
✅ Diet Compatibility
| Diet Type | Suitable? | Notes |
|---|---|---|
| High Protein | ✅ Yes | Chicken provides strong protein |
| Weight Loss | ✅ Yes | Low fat and balanced |
| Keto | 🤷Possible | Reduce sauce and carbs |
| Gluten Free | 🤷Possible | Use gluten free soy sauce |
| Dairy Free | ✅ Yes | Naturally dairy free |
🛒 Ingredients
- 300g chicken breast or thigh
- 2 cups broccoli florets
- 1 tbsp olive oil
- 3 cloves garlic
- 2 tbsp soy sauce
- 1 tbsp oyster sauce
- Salt to taste
- 2 tbsp water
½ tsp Pepper Crushed Add To Cart
🌿 Ingredient Health Insights
- Chicken helps build and repair muscles with high quality protein
- Broccoli is rich in fiber and supports digestion
- Garlic supports heart health and immunity
- Olive oil provides better fat compared to heavy oils
🍳 Method
Heat a pan on medium heat and add olive oil. Once hot, add the chicken pieces and cook until they turn lightly golden and are almost done.
Remove the chicken and keep aside.
In the same pan, add garlic and cook gently for a few seconds until the smell comes out. Do not burn it.
Add broccoli and stir for a minute. Then add a little water, cover, and let it cook slightly until it becomes tender but still bright green.
Add the chicken back into the pan. Pour soy sauce and oyster sauce. Mix everything well so the sauce coats evenly.
Finish with black pepper. Let everything cook for one more minute and switch off the heat.
💡 One Simple Secret
Add a small splash of water when cooking broccoli and cover for a minute. This keeps the broccoli soft inside while holding its fresh green colour.
🍽 When to Serve This
This dish is perfect for:
- Healthy weekday dinners
- Lunch meal prep
- Quick family meals
- Light evening meals
Serve with rice, brown rice, or even eat it on its own for a lighter option.
❄️ Storage & Reheating
- Refrigerate up to 2 days
- Do not freeze as broccoli texture changes
- Reheat gently on low heat
🔥 Important Notes
- Do not overcook broccoli, it should stay slightly crisp
- Avoid high heat after adding sauce
- Slice chicken thin for quick cooking
💬 Frequently Asked Questions
Is Chicken and Broccoli Stir Fry healthy?
Yes, it is a balanced dish with high protein and vegetables, making it suitable for regular meals.
Can I make this gluten free?
Yes, use gluten free soy sauce or tamari instead of regular soy sauce.
Is this good for weight loss?
Yes, it is low in calories and high in protein which helps keep you full.
Can I skip oyster sauce?
Yes, the dish still tastes good without it.
❤️ A Simple Closing Thought
Sometimes the best meals are the simplest ones. This Chicken and Broccoli Stir Fry is light, clean, and comforting in its own way. It shows how a few fresh ingredients and careful cooking can bring out natural flavour without needing too much.
