Chinese Chicken and Broccoli is a classic stir-fry dish that brings together tender slices of chicken breast and crisp broccoli florets, all coated in a savory soy-based glaze. This homemade version offers a healthier alternative to takeout, allowing you to control the ingredients and reduce sodium and sugar content. With a preparation time of just 30 minutes, it’s an ideal choice for busy weeknights when you crave a quick, nutritious, and flavorful meal.

Full Recipe:

Ingredients

• 1 lb boneless, skinless chicken breast, thinly sliced
• 12 oz broccoli florets (about 3 cups)
• ¾ cup finely chopped onion
• 2–3 garlic cloves, finely chopped (about 1 tbsp)
• 1 tsp finely chopped ginger
• 2 tsp olive oil
• ¼ tsp kosher salt
• ¼ tsp coarse black pepper
• For the soy glaze:
  • ⅓ cup low-sodium soy sauce
  • ½ cup low-sodium vegetable broth
  • 1 tbsp pure maple syrup
  • 1 tsp sesame oil
  • 1 tbsp cornstarch
• Optional garnish:
  • 1 tbsp sesame seeds

Directions

1. Prepare the chicken: In a mixing bowl, season the thinly sliced chicken breast with kosher salt and black pepper. Set aside.
2. Make the soy glaze: In a microwave-safe bowl, combine the vegetable broth, soy sauce, sesame oil, and maple syrup. Microwave for 1 minute until warm. Whisk in the cornstarch until fully dissolved. Set aside.
3. Cook the aromatics: In a large pan or wok over medium heat, add olive oil. Sauté the chopped onion, garlic, and ginger until fragrant.
4. Combine and cook: Pour the prepared soy glaze into the pan with the aromatics. Cook until the sauce begins to thicken. Add the seasoned chicken slices and broccoli florets to the pan. Stir-fry until the chicken is cooked through and the broccoli reaches your desired level of tenderness.
5. Serve: Transfer the stir-fry to serving plates. Garnish with sesame seeds if desired. Serve hot over a bed of rice, quinoa, or cauliflower rice.

Nutritional Facts

Per serving (based on 4 servings):

• Calories: Approximately 249 kcal
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 73mg
• Sodium: 700mg
• Total Carbohydrates: 14g
• Dietary Fiber: 2g
• Sugars: 5g
• Protein: 30g

The Popularity of Chinese Stir-Fry Dishes

Stir-fry dishes like Chinese Chicken and Broccoli have gained immense popularity worldwide due to their incredible taste, quick preparation, and health benefits. The art of stir-frying, which involves cooking food quickly over high heat in a wok, has long been a staple in Chinese cuisine. This method not only preserves the nutrients of the ingredients but also enhances the flavors, creating a delicious and aromatic meal. Stir-frying ensures that vegetables stay crisp and vibrant, and meats remain tender without becoming dry.

What makes stir-fry dishes like this so appealing is their adaptability. You can mix and match proteins like chicken, beef, pork, or tofu with a variety of vegetables, making stir-fries suitable for different dietary preferences and restrictions. Additionally, stir-fry sauces can be customized to suit personal tastes, whether you prefer them spicy, savory, or sweet.

Why Chinese Chicken and Broccoli is a Great Choice

One of the primary reasons Chinese Chicken and Broccoli is such a popular choice is its health benefits. This dish provides a fantastic balance of lean protein, fiber, vitamins, and minerals. Chicken breast, which is the primary protein source, is low in fat and high in protein, making it an excellent choice for those looking to maintain or build muscle mass while keeping calorie intake in check. The broccoli, a nutritional powerhouse, is packed with vitamins A, C, K, and folate, as well as dietary fiber, which helps support digestive health and keeps you feeling full for longer.

Another benefit of this dish is that it’s naturally gluten-free when made with the right ingredients. The soy sauce in traditional Chinese Chicken and Broccoli can be replaced with gluten-free soy sauce or tamari, making the dish suitable for those with gluten sensitivities or celiac disease. The stir-fry method also ensures that minimal oil is used, which helps in keeping the dish light without sacrificing flavor.

The Role of Broccoli in Chinese Chicken and Broccoli

Broccoli is the star vegetable in this dish, and for good reason. This cruciferous vegetable is not only low in calories but is also packed with a variety of essential nutrients. Broccoli is an excellent source of vitamin C, which boosts the immune system and promotes healthy skin. It also provides a high level of fiber, which aids in digestion and helps maintain a healthy gut. Furthermore, broccoli contains antioxidants that can protect against cellular damage and inflammation.

The texture of broccoli in this stir-fry is another reason it works so well. When cooked correctly, broccoli retains a slight crunch, which contrasts beautifully with the tender chicken and smooth, flavorful sauce. The vibrant green color of the broccoli also adds visual appeal to the dish, making it as pleasing to the eye as it is to the palate.

The Benefits of Homemade Stir-Fry

One of the greatest advantages of making Chinese Chicken and Broccoli at home is the ability to control the ingredients. Many store-bought or takeout versions of stir-fry dishes can be loaded with excess sodium, sugars, and unhealthy fats. By preparing the dish yourself, you can use fresh, high-quality ingredients and make the sauce as flavorful as you like while keeping it healthier.

Making the dish from scratch also allows you to adjust the seasonings to suit your preferences. If you like a little extra heat, you can add chili flakes or sriracha to the sauce. If you prefer a sweeter taste, you can increase the amount of maple syrup or honey. The possibilities are endless, and you have complete control over the flavor profile of your dish.

Another advantage is the ability to make larger batches, which is perfect for meal prep or feeding a crowd. Chinese Chicken and Broccoli can be made in advance and stored in the refrigerator for up to 3-4 days, making it a great option for lunches or dinners throughout the week. It can also be easily reheated, and the flavors tend to meld together even better after a day or two, making leftovers just as delicious as the original meal.

How to Serve Chinese Chicken and Broccoli

Chinese Chicken and Broccoli is incredibly versatile when it comes to serving options. Traditionally, it is served over steamed white rice, which helps to soak up the flavorful sauce. However, for a lower-carb option, it can also be served over cauliflower rice or quinoa. These alternatives provide a lighter base while still complementing the dish’s rich flavors.

You can also add a side of dumplings, egg rolls, or a simple soup to make it a more well-rounded meal. A fresh salad with a light sesame dressing pairs well with the stir-fry, offering a refreshing contrast to the rich, savory flavors of the main dish.

For those who prefer a more filling meal, you can even serve it with fried rice instead of plain white rice, which adds a bit more flavor and texture to the dish. The possibilities are endless, and you can tailor the meal to suit your personal tastes or dietary needs.

Customization and Variations

One of the greatest things about Chinese Chicken and Broccoli is its flexibility. While the classic recipe is delicious on its own, there are many ways to customize it. You can experiment with different vegetables, such as bell peppers, carrots, or snap peas, to add more color and texture to the dish. You can also try different proteins, such as shrimp, beef, or tofu, depending on your preferences or dietary restrictions.

If you’re looking to add more heat to the dish, you can incorporate chili paste or fresh sliced chilies into the stir-fry. For a richer flavor, consider adding a splash of oyster sauce or hoisin sauce, which will enhance the umami flavor of the dish. These small tweaks can elevate the dish and make it uniquely yours.

Conclusion

Chinese Chicken and Broccoli is a flavorful, nutritious, and easy-to-make dish that makes a perfect addition to any weeknight dinner rotation. With its balance of lean protein, fiber-rich vegetables, and savory sauce, this dish offers both taste and health benefits. It is versatile, customizable, and quick to prepare, making it an ideal choice for busy individuals who still want to enjoy a delicious and balanced meal.