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This Chicken and Broccoli recipe is ultra-quick and easy to make, and tastes SO delicious!
For those nights when you just need dinner on the table…like that…this easy chicken and broccoli recipe won’t let you down!
It’s been one of mygo-toquick and healthy dinnerstandbysfor years and years now. And, since I first posted this recipe on the blog four years ago,thousands of you have now alsomade and loved it, and reported back that it’s one of your faves too. Understandably! Thisone is incredibly quick and easy to make, the zestystir-fry sauce is made with simple ingredients youlikekeep stocked your pantry, and thatclassic duo of chicken and broccoli always has a way of hitting the spot. Simple and healthy stir-fryFTW!
That said, as much as I love the classic chicken and broccoli combo, I should note that this recipe’sincredibly versatile if you want to mix things up. For example, feel like subbing in a different protein? Go for it. Have some leftover zucchini or onions or bell peppers or other veggies on hand? By all means, toss ’em in too. Feel like serving it up over quinoa or noodles, or even just some sautéed greens? Use whatever you have! The sky’s the limit for customizing here. But…this base recipe is an excellent one to bookmark as a good place to begin.
So that when life getsbusy,yet you still want ahealthyhomemade dinner you can feel good about,this winner winner of a chicken dinner can be on the table in no time.
Chicken and Broccoli | 1-Minute Video
First, a quick tutorial on how to chop broccoli, in case you need a refresher.
As you can see, there’s not much to it. Just cut upa few chicken breasts into bite-sized pieces. Sauté them in a skillet until cooked through. Then add the chopped broccoli and sauté for a few more minutes with the chicken, until it turns bright green and slightly tender (but I like mine to still be very crisp).
Then meanwhile, as the chicken and broccoli are cooking, whisk together a simple stir-fry sauce. As I mentioned above, I’ve keptthe ingredients for this one limited to a short list of pantry staples. So (hopefully!) it should be an easy one to whip out, without having to make an extra trip to the store. Just stir it in at the last second and stir for a minute or so, until thickened.
Then this quick and easy dinner will be ready to go! Enjoy, everyone!
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Chicken and Broccoli
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Heat 1 tablespoonolive oil in a large sauté pan over medium-high heat. Add chicken breasts, and season with a generous pinch of salt and pepper. Cook for about 5 minutes, stirring occasionally, until the chicken is browned and mostly cooked through.
While the chicken is cooking, make your sauce. (See below.)
Once the chicken is browned, add the remaining 1 tablespoon of olive oil and broccoli, and stir to combine. Continue cooking for an additional 3 minutes, until the broccoli is bright green. Stir in the sauce, and cook for an additional 1 minute until the sauce has thickened. Remove from heat and stir in the sesame oil until combined.
Serve warm, garnished with green onions and toasted sesame seeds. Or transfer to a sealed container and refrigerate for up to 3 days.
To Make The Sauce:
Whisk all ingredients together in a small bowl until combined.
Notes
I slightly tweaked the sauce recipein 2017, to add just a bit more to the recipe. But it should still taste the same! :)
Trim and cut the stalk in half, then finely slice it.Once boiling, use a slotted spoon to carefully lower the broccoli into the water.Cook for 3 to 4 minutes, or until tender – you should be able to poke the tip of a knife easily into the florets.
As chicken is low in calories and high in protein, many experts approve of the option of chicken for weight loss. Broccoli is considered one of the healthiest vegetables on your plate.
The Bottom Line. The chicken and broccoli diet may be effective for some people as a short-term weight loss solution, but it is not something that should be used as a long-term strategy to improve your overall health.
In conclusion, the current study clearly shows that nutrient and health-promoting compounds in broccoli are significantly affected by domestic cooking. All cooking treatments, except steaming, caused great losses of chlorophyll and vitamin C. Only boiling and stir-frying/boiling caused the loss of total carotenoids.
Roasted broccoli is a healthy side dish with major crowd appeal. Broccoli contains a lot of good-for-you fiber, vitamin C, and a surprising amount of protein, too. Who knew? If you've been in a rut with side dishes lately, or you're tired of steamed broccoli, you're going to love this simple side.
Steaming broccoli is quick and easy, and it's considered one of the healthiest ways to prepare the vegetable. Instead of submerging the florets and stem into boiling water or roasting them in the oven, the broccoli is placed in a steamer basket over simmering water and covered with a lid.
Like other vegetables, broccoli can harbor a host of contaminants. "It's important to wash any vegetables, as they can carry Salmonella, E.coli, and Listeria,” registered dietitian Chelsea Edwards tells Southern Living. "Not washing your produce increases the risk of one of these foodborne illnesses."
You would invariably lose weight. Running is best done with carb intake, and given broccoli and chicken are both deficient in that, you would lose weight, and quickly. Besides getting sick of both these foods, you may also experience fatigue…. since your body would probably be going through ketosis.
With its significant vitamin K and calcium content, broccoli supports bone health. Vitamin K is essential for bone metabolism and helps maintain bone density. Consuming broccoli every day can contribute to stronger bones and reduce the risk of conditions like osteoporosis.
The best side dishes to serve with Chicken Broccoli Casserole are stuffed mushrooms, ham and cheese pinwheels, carrot soup, crispy green beans, butternut squash, shirazi salad, carrot fries, roasted brussels sprouts, cornbread, caprese salad, baked sweet potatoes, roasted asparagus, cauliflower rice, tomato soup, and ...
A 2018 study in the British Journal of Sports Medicine that analyzed 49 other studies determined that the ideal amount of protein per day for gaining muscle is 1.6 grams per kilogram of body mass. So, for a 160-pound person that would be 115 grams of protein per day or about 3 chicken 3.5-ounce skinless breasts.
Less than 200g a day - 200g of chicken provides your recommended daily allowance (RDA) of protein: 0.8g per kilo of body weigh.. It is recommended to be consumed per day can vary depending on a number of factors, such as age, sex, weight, and activity level.
Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a moderate weight. These are mainly whole foods like fish, lean meats, vegetables, fruit, nuts, seeds, and legumes.
Baking your chicken is a great weeknight dinner option, especially if you're trying to lose weight. In addition to being low in fat and calories, baked chicken is rich in important nutrients. Stir-fried chicken. Try stir-frying chicken with a bit of oil and your favorite veggies for a high fiber, protein-packed meal.
Regularly incorporating broccoli into your daily diet can contribute to stronger bones and potentially lower the risk of conditions such as osteoporosis. Broccoli can be a beneficial inclusion in the diet of those seeking to manage their weight.
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