Chicken Broccoli Stir Fry– a low fat and low calorie dinner that is full of flavor and texture.
How the heck to people eat with chopsticks?! While taking pictures of this yummy dish I thought up the bright idea to hold a piece of broccoli with the chopsticks and take a cool action shot. As you can see, that failed. ugh, I’m just so glad forks were invented.
Seriously though, if I had to rely on chopsticks to get food to my mouth I would die of starvation. Why hasn’t anyone marketed that diet? Just follow the chopstick starvation diet and you’ll for sure drop the pounds… and might poke a few eyes out in the processes due to your frustrations while hangry (hungry/angry).
But with this meal you don’t even need the chopstick diet because it’s super low fat and calorie, we’re talkin less than 5 grams of fat and only 430 calories, rice included! If you don’t want it on rice, try it on noodles, or just ditch the carbs completely.
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Annnnd… another great thing about this meal is that it requires only one pot! Yay for less dishes to do! Plus it takes less than 30 minutes. Plus PLUS it tastes freaking amazing! So many yummy flavors going on with all the veggies and great texture. Yep! I guess you could say it’s pretty much a perfect meal.
Put it on your menu for dinner this week and enjoy this quick, easy, delicious, and healthy meal! …and then go make this. 🙂
Chicken Broccoli Stir Fry
Ingredients
- 2 large chicken breasts sliced thin
- 2 cloves garlic minced
- 1 tablespoon fresh ginger grated
- 1 cup onion sliced
- 1 cup carrots sliced
- 1 cup chicken broth divided
- 3 tablespoons soy sauce
- 1 tablespoon brown sugar
- 2 cups broccoli
- 1 cup 4 ounces mushrooms, sliced
- 1/2 red bell pepper
- 2 teaspoons cornstarch
- 3 cups cooked rice
- 1 green onion optional garnish
- Peanuts optional garnish
Instructions
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Mix 1/4 cup chicken broth with 2 teaspoons corn starch and set aside.
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Place a large non-stick skillet over medium-high heat and coat with cooking spray. Add the chicken, garlic, and ginger and cook for 2 minutes until chicken is brown. Add the onion slices, carrots, 3/4 cup of chicken broth, soy sauce, and browned sugar. Cover and lower temperature to medium and cook for 5 minutes, stirring halfway through. Stir in the broccoli, mushrooms, and bell pepper, cover, and cook another 5 minutes, stirring half way through. Add in the cornstarch mixture and continue to cook and stir until thickened (1-2 minutes).
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Serve over rice and top with green onion and/or peanuts.
Recipe Source: Adapted from Betty Crocker
WOW< this looks so good!! I love a good stir fry… pinned this to try next week!
Thanks Emily! Hope you enjoy it! 🙂
Hahaha, I think you should totally start marketing the chopstick diet! Definitely a winner. The only thing is, I might end up just stabbing brownies or pieces of cake with chopsticks…. and then I might not be much farther ahead! This looks so good — love a good stir fry recipe!
Haha! True. Brownies and cakes are probably the most easy thing to eat with chopsticks because you can stab them. Ice cream would be difficult though and I eat a lot of it.
I LOVE stir frys! They are usually so easy, delicious, and full of nutrition like you said! I’m excited to try this one! And I agree about the chopsticks… I’d probably drop ten pounds in a week if I had to use them! Maybe I should use them…. 😉
Stir frys are the best! I hope you enjoy it Elizabeth!
I cannot remember the last time that I made a chicken stir fry! Thanks Melanie for the inspiration, i definitely will be secreting this stir fry for my family soon.
Aaaactually, over here in China, you’d be amazed at the finger strength of these people. I’ve seen cobs of corn picked up. My 3 year old son actually prefers chopsticks to forks…I think the food gets shoveled into his mouth faster;) I love anything I can make on the cheap in this country, so thanks for fresh, vibrant dinner idea…and stopping by Foodie Fridays!
Oh I had no doubt those in China are masters of those sticks. You really do have to have strong fingers. Looks like I need to start exercising them! That is so funny about your son. Maybe I should try giving them to my daughter. ha!
Oh holy cow Melanie! And you live where?? This stir fry looks wonderful! I pinned and stumbled! Coming to you from A Dish of Daily Life!
Thank you Ronda! 🙂
Pinning this – great recipe to share with my daughter to make for her college roommates!
Susan- This is perfect for college students! Fast and healthy. Enjoy!. 🙂
I am horrible at using chopsticks…I think we will stick to forks here! My family would love this! Pinning – thanks for sharing it with us at Foodie Fridays…I love seeing what you share!!
Haha! Yeah, I don’t know why I always attempt to use them because I give up after only getting one piece of chicken in my mouth because it takes so long. Hope your family enjoys this! 🙂
I would prefer this combination. I have tried cook them together and I find that it was extremely wonderful. All members in my family appreciate this dishes. I will cook it again soon