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Healthy Calorie Deficit Chicken and Broccoli Stir Fry

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A quick and easy chicken and broccoli stir fry that is perfect for weight loss, featuring a savory sauce and tender-crisp vegetables to keep calories low but flavor high.

Ingredients

Scale
  • 1 pound (450g) boneless, skinless chicken breast, thinly sliced
  • 4 cups (about 300g) fresh broccoli florets, washed and trimmed
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon oyster sauce (optional)
  • 1 teaspoon honey or maple syrup
  • 1 tablespoon rice vinegar or apple cider vinegar
  • 1 teaspoon toasted sesame oil
  • 1/2 cup (120ml) low-sodium chicken broth or water
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, finely grated
  • 1 teaspoon cornstarch mixed with 2 tablespoons cold water
  • 1 tablespoon vegetable or canola oil
  • Optional garnish: sliced green onions or sesame seeds

Instructions

  1. Thinly slice 1 pound (450g) of chicken breast into bite-sized strips. Cut 4 cups (300g) of fresh broccoli into small florets.
  2. In a medium bowl, combine 1 tablespoon low-sodium soy sauce, 1 teaspoon cornstarch, and a pinch of black pepper. Toss the chicken in this mixture and let it sit for 10 minutes.
  3. In a small bowl, whisk together 2 tablespoons soy sauce, 1 tablespoon oyster sauce (optional), 1 teaspoon honey, 1 tablespoon rice vinegar, 1 teaspoon toasted sesame oil, and 1/2 cup (120ml) chicken broth. Set aside.
  4. Heat a wok or large skillet over medium-high heat. Add 1 tablespoon vegetable oil and wait until it shimmers but does not smoke.
  5. Add the marinated chicken in a single layer. Let it sear without stirring for 2 minutes to get a golden crust. Stir-fry for another 2-3 minutes until almost cooked through but still juicy. Remove chicken and set aside.
  6. In the same pan, add minced garlic and grated ginger. Stir quickly for about 30 seconds until fragrant but not burnt.
  7. Add broccoli florets and stir-fry for 3-4 minutes until tender-crisp.
  8. Return the chicken to the pan. Pour the prepared sauce over the mixture and stir to combine.
  9. Stir the cornstarch slurry again and pour it into the pan. Cook for 1-2 minutes, stirring constantly, until the sauce thickens and coats the chicken and broccoli.
  10. Taste and adjust seasoning if needed. Turn off heat, sprinkle sliced green onions or sesame seeds if using, and give a final stir.
  11. Serve immediately with steamed rice or cauliflower rice.

Notes

Do not overcrowd the pan when cooking chicken to avoid steaming instead of searing. Marinate chicken briefly with cornstarch for a velvety coating that locks in juices. Use fresh broccoli for best texture. Adjust soy sauce and seasoning to taste. For gluten-free, substitute soy sauce with tamari or coconut aminos. For paleo or dairy-free, replace honey with coconut sugar or omit. Rest cooked chicken briefly off heat to redistribute juices.

Nutrition

Keywords: chicken stir fry, broccoli stir fry, healthy dinner, weight loss recipe, low calorie, quick meal, easy stir fry

Find it online: https://junomeals.com/healthy-calorie-deficit-chicken-and-broccoli-stir-fry-recipe-for-easy-weight-loss/