GARLIC GINGER CHICKEN AND BROCCOLI STIR-FRY

GARLIC GINGER CHICKEN AND BROCCOLI STIR-FRY

Garlic Ginger Chicken & Broccoli Stir-Fry is a simple yet flavour-packed dish that’s perfect for a nutritious and satisfying meal. This dish features tender, juicy chicken breast stir-fried with crisp broccoli infused with the bold flavours of garlic and ginger. The light yet savoury sauce, made with soy sauce and olive oil, enhances the natural flavours of the ingredients without overpowering them. This quick and easy stir-fry is ideal for busy weeknights, offering a balance of protein, fibre and essential nutrients. Broccoli provides a wealth of vitamins, including vitamin C and K, while ginger and garlic add both flavour and digestive benefits. Whether served on its own for a low-carb meal or paired with rice or noodles, this dish is a go-to option for a delicious and wholesome stir-fry that comes together in minutes.

RECIPE CATEGORY

Lunch, Dinner, Entrée, High-Protein Meal

SERVING SIZE

1 serving

CUISINE

Asian, Chinese, Fusion

PREPARATION/TECHNIQUES

Stir-Fry, Quick & Easy, One-Pan Meal

OCCASION/HOLIDAY

Weeknight Dinner, Healthy Eating, Quick Lunch, Weight-Loss Meal

SPECIAL CONSIDERATION/DIETARY CONCERNS

High Protein, Low Carb, Gluten-Free (if using tamari), Low Fat, Quick & Easy

DISH TYPE

Stir-Fry, Chicken Dish, High-Protein Meal

INGREDIENTS

There are the following ingredients for Garlic Ginger Chicken and Broccoli Stir-Fry:

• 100g chicken breast, sliced

• 30g broccoli florets

• ½ garlic clove, minced

• ½ tsp grated ginger

• 1 tsp soy sauce (or tamari for gluten-free)

• 1 tsp olive oil

• 1 tbsp water (for steaming)

• Optional: ½ tsp sesame seeds for garnish

• Optional: ¼ tsp red pepper flakes for heat

FULL NUTRITIONAL INFORMATION

• Calories: 160 kcal

• Protein: 23g

• Carbohydrates: 4g

• Fibre:5g

• Fat: 5g

• Saturated Fat:8g

• Sodium: 350mg

• Sugar: 1g

• Vitamin C: 45% DV

• Iron: 6% DV

PREPARATION

• Heat The Oil: In a non-stick pan or wok, heat the olive oil over medium-high flame.

• Sauté Aromatics: Add the minced garlic and grated ginger, stirring for about 30 seconds until fragrant.

• Cook The Chicken: Add the sliced chicken breast and stir-fry for 3–4 minutes until the pieces turn golden brown and are nearly cooked through.

• Add The Broccoli: Toss in the broccoli florets and continue to stir-fry for another minute.

• Steam Lightly: Pour 1 tablespoon of water into the pan, cover with a lid and let the broccoli steam for 1–2 minutes until tender but still crisp.

• Add Soy Sauce: Drizzle in the soy sauce, stirring everything together for another minute.

• Garnish And Serve: Sprinkle with sesame seeds or red pepper flakes if desired. Serve hot and enjoy.

PREP TIME

5 minutes

COOKING TIME

10 minutes

TIPS

• Slice Chicken Thinly: Cutting the Chicken into thin, even slices ensures it cooks quickly and remains tender.

• Don’t Overcook The Garlic: Garlic burns easily, so sauté it just until fragrant before adding the Chicken.

• Use A Hot Pan: A well-heated pan helps sear the Chicken properly, locking in moisture.

• Adjust Seasoning: If you prefer a stronger soy flavour, add an extra ½ teaspoon of soy sauce.

• Steam Broccoli Properly: Adding a small amount of water helps soften the broccoli without making it mushy.

• Make It Meal-Prep Friendly: Double the ingredients to prepare multiple servings for easy lunches or dinners.

VARIATIONS

• Low-Carb Version: Serve on its own or with cauliflower rice instead of traditional rice.

• Extra Veggies: Add bell peppers, snap peas or mushrooms for more colour and nutrients.

• Spicy Twist: Stir in a teaspoon of sriracha or red pepper flakes for a fiery kick.

• Nutty Flavour: Add a drizzle of sesame oil or a handful of crushed peanuts for extra crunch.

• Soy-Free Option: Replace soy sauce with coconut aminos for a similar umami taste.

• Ginger Boost: Use 1 teaspoon of ginger for a stronger, spicier flavour.

PREPPING AND STORAGE

• Refrigeration: Store leftovers in an airtight container for up to 3 days.

• Freezing: Freeze cooked portions for up to 2 months. Thaw in the fridge before reheating.

• Reheating: Warm in a pan over medium heat or microwave for 1–2 minutes, stirring halfway.

• Meal Prep: Cook a double batch and portion into meal containers with rice or quinoa for easy lunches.