Are you looking for a satisfying and nutritious meal option? Look no further than a delicious serving of Chicken & Broccoli Stir Fry. With only 560 calories per serving, this dish is sure to keep you full and satisfied for hours.
Not only is this dish low in calories, but it is also packed with protein and vegetables. Chicken provides a great source of lean protein, while broccoli is full of essential vitamins and minerals.
In this article, we'll delve into the nutritional benefits of chicken and broccoli stir fry and the many reasons why it should be a staple in your healthy eating routine.
What is a chicken and broccoli stir fry?
A chicken and broccoli stir fry is a simple and delicious dish that incorporates tender chunks of chicken, fresh broccoli florets, and a flavorful sauce. The sauce typically includes soy sauce, ginger, garlic, and a hint of sweetness from honey. The dish is usually served over a bed of rice or noodles, making it a filling and satisfying meal option. While stir fry dishes can be found in many different cuisines, the chicken and broccoli version is a popular choice in many Asian-inspired dishes.
What are the ingredients in a chicken and broccoli stir fry?
The main ingredients in a chicken and broccoli stir fry include:
- Chicken breast, cut into bite-sized pieces
- Broccoli florets
- Garlic and ginger, minced
- Soy sauce
- Honey
- Cornstarch
- Water
- Sesame oil
While these are the core ingredients, many variations of the dish exist, with additions such as carrots, bell peppers, and cashews.
How many calories are there in a serving of chicken and broccoli stir fry?
One serving of Chicken & Broccoli Stir Fry typically contains around 560 calories. While this may seem high, it is important to remember that this dish is a full meal incorporating protein and vegetables. It is also possible to reduce the calorie count of the dish by serving it over a bed of cauliflower rice instead of traditional rice or noodles.
Is chicken and broccoli stir fry a healthy meal option?
Yes, chicken and broccoli stir fry is a healthy meal option. As mentioned earlier, this dish is packed with lean protein and essential vitamins and minerals from the broccoli. Additionally, the sauce used in this dish is typically low in fat and sugar, making it a healthier alternative to many other stir fry sauces. However, it is important to keep portion sizes in mind as a serving of chicken and broccoli stir fry can contain a significant amount of calories.
Can chicken and broccoli stir fry help you lose weight?
Yes, chicken and broccoli stir fry can be a helpful tool in reaching your weight loss goals. The high protein content in the dish can help you feel fuller for longer periods of time, reducing the likelihood of snacking or overeating later in the day. Additionally, the dish is low in fat and sugar, making it a healthier alternative to many other takeout options. To make this dish even more weight-loss friendly, try serving it over cauliflower rice instead of traditional rice or noodles and reducing the amount of sauce used.
What are the health benefits of broccoli?
Broccoli is a nutritional powerhouse and offers many health benefits. Some of these benefits include:
- High in fiber, which can help with digestion and weight loss
- Rich in vitamins and minerals, such as vitamin C, vitamin K, and potassium
- Packed with antioxidants that can help protect your cells from damage
- May have anti-inflammatory properties, which can provide a variety of health benefits
Incorporating broccoli into your diet on a regular basis can provide a range of important health benefits.
How can you make chicken and broccoli stir fry healthier?
While chicken and broccoli stir fry is already a relatively healthy meal option, there are some strategies you can use to make it even healthier. These include:
- Using less sauce to reduce sodium and sugar content
- Serving the dish over cauliflower rice instead of traditional rice or noodles to reduce carbohydrate content
- Using lean chicken breast and trimming any visible fat before cooking
- Incorporating additional vegetables, such as bell peppers and carrots, for added nutrition
Can chicken and broccoli stir fry be a part of a low-carb diet?
Yes, chicken and broccoli stir fry can be a great option for those following a low-carb diet. By serving the dish over cauliflower rice instead of traditional rice or noodles, you can significantly reduce the amount of carbohydrates in the dish. Additionally, the dish is high in protein and vegetables, making it a filling and satisfying meal option.
How to cook chicken and broccoli stir fry?
To make chicken and broccoli stir fry, follow these simple steps:
- Prepare the ingredients by chopping the broccoli florets and chicken breast into bite-sized pieces and mincing the garlic and ginger
- In a small bowl, mix together the soy sauce, honey, cornstarch, and water to create the sauce
- Heat a large skillet or wok over medium-high heat and add sesame oil
- Once the oil is hot, add the garlic and ginger to the pan and cook for 1-2 minutes until fragrant
- Add the chicken to the pan and cook until browned on all sides, about 5-6 minutes
- Add the broccoli to the pan and cook for an additional 2-3 minutes, until tender
- Add the sauce to the pan and stir to coat the chicken and broccoli evenly
- Cook for an additional 1-2 minutes, until the sauce has thickened and the chicken and broccoli are coated
- Serve over rice or noodles and enjoy!
What are some variations of chicken and broccoli stir fry?
While the classic chicken and broccoli stir fry is delicious on its own, there are many variations on this dish that you can try. Some common variations include:
- Adding additional vegetables, such as bell pepper or carrot, for added nutrition and flavor
- Using a different protein source, such as shrimp or beef instead of chicken
- Switching up the sauce by using teriyaki or hoisin instead of a classic stir fry sauce
- Serving the dish over different types of noodles, such as udon or soba noodles
5 Frequently Asked Questions about Chicken & Broccoli Stir Fry
1. What are the ingredients in this dish?
The dish typically contains chicken breast, broccoli, onion, garlic, ginger, soy sauce, cornstarch, and vegetable oil. Some recipes may also include additional vegetables such as bell peppers, carrots, and mushrooms.
2. How is this dish prepared?
The chicken is typically sliced into bite-sized pieces and marinated in a mixture of soy sauce, cornstarch, garlic, and ginger. The broccoli is blanched in boiling water for a few minutes to cook it slightly. Then, the chicken and broccoli are stir-fried together in a hot pan with vegetable oil and additional seasonings such as salt and pepper.
3. Is this dish healthy?
The dish can be a healthy option if prepared with lean chicken breast and plenty of vegetables like broccoli. However, the soy sauce and vegetable oil used in the dish can be high in sodium and fat, respectively. To make it healthier, you can reduce the amount of soy sauce and use a healthier oil like olive oil instead of vegetable oil.
4. How many calories are there in one serving?
One serving of Chicken & Broccoli Stir Fry typically contains around 560 calories. However, this can vary depending on the ingredients used and the portion size.
5. What are some variations of this dish?
There are many variations of the dish that you can try, such as using different types of meat like beef or shrimp, or adding different vegetables like snow peas or bok choy. Additionally, you can experiment with different sauces and seasonings to create unique flavors.