Low-Calorie Chicken and Broccoli Stir Fry
I remember the first cool October evening I made this Low-Calorie Chicken and Broccoli Stir Fry — the kitchen smelled like ginger and garlic while the rain tapped the window, and my favorite scarf waited on the back of a chair. It’s the kind of cozy, simple dish that feels like a warm check-in after a day of baking pumpkin muffins or testing a new streusel topping. If you love seasonal comforts but want something lighter for weeknights, this recipe quickly becomes a reader favorite.
Introduction
This Low-Calorie Chicken and Broccoli Stir Fry is bright, balsamic-sweet in parts, and perfect for busy home cooks who also enjoy playing with seasonal flavors on the weekends. If you like exploring similar quick dishes, check out some of the best six chicken stir-fry recipes for more inspiration.
Ingredients
- 1 lb boneless, skinless chicken breast, thinly sliced
- 4 cups broccoli florets
- 1 medium carrot, thinly sliced (optional for color)
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp honey or maple syrup
- 1 tsp sesame oil
- 1 tbsp cornstarch mixed with 2 tbsp water (slurry)
- 1–2 tbsp neutral oil for cooking (canola or avocado)
- Salt and freshly ground black pepper, to taste
- Optional garnish: sliced green onions, toasted sesame seeds, lemon wedge
Step-by-step Instructions
- Prep everything first: slice the chicken thinly, chop the broccoli into even florets, and mix the sauce (soy sauce, rice vinegar, honey, sesame oil). Prepping ensures a quick, even cook.
- Toss the chicken with a pinch of salt, pepper, and half the cornstarch slurry. Let it sit for 5 minutes while you heat the pan.
- Heat a large skillet or wok over medium-high heat and add oil. When the oil shimmers, add the chicken in a single layer and sear until golden, about 2–3 minutes per side. Remove and set aside.
- In the same pan, add another splash of oil if needed. Stir-fry garlic and ginger for 20–30 seconds until fragrant.
- Add broccoli (and carrots if using). Stir-fry for 3–4 minutes until crisp-tender.
- Return the chicken to the pan, pour the sauce over everything, and stir to combine. Add the remaining cornstarch slurry to thicken the sauce, cooking for another 1–2 minutes until glossy and coated.
- Adjust seasoning, turn off the heat, and finish with a drizzle of sesame oil and garnish.
Tips for Success
- Slice chicken thin and against the grain for tender bites.
- Have all ingredients prepped and within reach — stir-fry moves quickly.
- Don’t overcrowd the pan; cook in batches if needed so the chicken sears instead of steams.
- Use a hot pan and a neutral oil with a high smoke point for the best sear.
- For extra depth, add a splash of chicken stock or a teaspoon of oyster-free mushroom sauce.
- If you want a crispier finish, broil the completed stir-fry for 1–2 minutes in an ovenproof dish before serving.
Possible Variations
- Gluten-free: Use tamari or a certified gluten-free soy sauce and serve over rice or cauliflower rice for a gluten-free meal. Try this quick gluten-free chicken stir-fry with veggies if you want another gluten-free approach.
- Vegetarian: Swap chicken for firm tofu or tempeh and increase the broccoli and mushrooms for hearty texture.
- Mediterranean twist: Add olives, cherry tomatoes, and oregano for a sunny spin — inspiration can be found in this Mediterranean chicken stir-fry.
- Baking-minded streusel topping: For a playful, seasonal contrast for a dinner party, serve the stir-fry with a small side of savory oat-and-herb streusel (think toasted oats, chopped nuts, rosemary, and a pinch of salt) to sprinkle on roasted veggies — a fun nod to your baking skills.
- Clean-eating swap: Reduce or omit the honey and use extra rice vinegar with a dash of stevia or mashed banana for subtle sweetness, inspired by this clean-eating chicken and veggie stir-fry.
Serving Suggestions
Serve your Low-Calorie Chicken and Broccoli Stir Fry over steamed brown rice, cauliflower rice, or whole-grain noodles. For a lighter plate, pair with a simple fall salad of roasted beets and arugula.
Beginner-friendly Shortcuts
- Use pre-cut broccoli florets to save time.
- Buy a pre-minced garlic jar for convenience (add to the pan a bit earlier for more mellow flavor).
- Use cooked rotisserie chicken, shredded, for an ultra-quick version — fold it in at the end to warm through.
Storage Recommendations
- Refrigerate: Store leftovers in an airtight container for up to 3 days. Keep sauce separate if you expect sogginess.
- Freeze: This dish freezes okay for up to 1 month; thaw overnight in the refrigerator and reheat gently in a skillet with a splash of water.
- Reheat tips: Reheat on the stovetop over medium heat to retain texture, adding a tablespoon or two of water or stock to loosen the sauce.
Conclusion
This Low-Calorie Chicken and Broccoli Stir Fry is a perfect weeknight staple that pairs the comfort of seasonal flavors with light, nutritious ingredients — ideal for bakers who want a simple, healthy dinner after a day of baking treats. For another trusted take on a classic recipe, you can compare notes with this version from Chicken & Broccoli Stir-Fry – Cooked & Loved.
Frequently Asked Questions (FAQs)
Q: Is chicken and broccoli stir fry healthy?
A: Yes — when made with lean chicken breast, plenty of broccoli, and a light sauce, chicken and broccoli stir fry is a nutritious, protein-rich meal that’s low in calories and high in vitamins.
Q: How can I keep this stir fry low-calorie?
A: Use lean cuts of chicken, limit oil to 1–2 tablespoons total, choose low-sodium soy sauce, and serve over cauliflower rice or a small portion of brown rice to keep calories down.
Q: Can I meal prep this recipe?
A: Absolutely. Cook components and store in separate containers (protein, vegetables, sauce). Combine and reheat on the day you plan to eat to keep textures fresh.
Q: What’s the best way to reheat without overcooking the broccoli?
A: Reheat gently on the stovetop over medium heat with a tablespoon or two of water or stock, stirring just until warmed through. This preserves the broccoli’s color and bite.
Low-Calorie Chicken and Broccoli Stir Fry
Ingredients
Main Ingredients
- 1 lb boneless, skinless chicken breast, thinly sliced
- 4 cups broccoli florets
- 1 medium carrot, thinly sliced (optional) for color
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp honey or maple syrup
- 1 tsp sesame oil
- 1 tbsp cornstarch mixed with 2 tbsp water (slurry)
- 1–2 tbsp neutral oil for cooking (canola or avocado)
- Salt and freshly ground black pepper, to taste
- Optional garnish: sliced green onions, toasted sesame seeds, lemon wedge
Instructions
Preparation
- Slice the chicken thinly, chop the broccoli into even florets, and mix the sauce (soy sauce, rice vinegar, honey, sesame oil).
- Toss the chicken with a pinch of salt, pepper, and half the cornstarch slurry. Let it sit for 5 minutes.
Cooking
- Heat a large skillet or wok over medium-high heat and add oil. When the oil shimmers, add the chicken in a single layer and sear until golden, about 2–3 minutes per side. Remove and set aside.
- In the same pan, add another splash of oil if needed. Stir-fry garlic and ginger for 20–30 seconds until fragrant.
- Add broccoli (and carrots if using). Stir-fry for 3–4 minutes until crisp-tender.
- Return the chicken to the pan, pour the sauce over everything, and stir to combine.
- Add the remaining cornstarch slurry to thicken the sauce and cook for another 1–2 minutes until glossy and coated.
- Adjust seasoning, turn off the heat, and finish with a drizzle of sesame oil and garnish.