Chicken & Broccoli Stir-Fry (Low-Carb, Keto)

This Chinese language-style, low-carb rooster and broccoli stir-fry is fast and simple to make and be served as is or with a facet of cauliflower rice, common rice, noodles or quinoa. This wholesome rooster recipe is tremendous fast and simple however to information you alongside, I’ve supplied some step-by-step images and a video.

In This Put up:

Straightforward Hen & Broccoli Stir-Fry

One thing I all the time appear to have in my grocery basket are rooster (both breasts or thighs) and broccoli. Each are tremendous versatile substances and so they additionally occur to go fabulously collectively, like on this straightforward rooster and broccoli stir-fry recipe.

I used a few Asian stir fry recipes for inspiration and adjusted the substances to make this a low-carb model. It’s tremendous easy to make with a handful of substances you almost certainly have already got. I make it in a frying pan; you should utilize a skillet or a wok.

You may serve rooster and broccoli stir-fry as is or with cauliflower rice for a low-carb, keto meal. Or, you may make a facet of normal rice, brown rice, quinoa or noodles – no matter your loved ones needs. I usually do each to swimsuit my complete family.

Stir-Fry Components

Discover the total measurements within the recipe card under.

• Hen: You should utilize rooster breast or thigh meat. I discover that thigh meat wants only a tiny bit longer to cook dinner however in any other case it’s all the identical.
• Broccoli: I take advantage of a full head of broccoli for a recipe serving 4 individuals. You may really use much more or add cauliflower, carrots, pink capsicum/bell pepper, Asian greens and so forth.
• Flavours: Conserving it easy with ginger and garlic as our fundamental aromatics. For the sauces, you will want oyster sauce, Tamari (or soy sauce or coconut aminos), and sesame oil. Plus some olive and butter (I really like the richness it provides however you may omit it for a dairy-free model).
• Please be aware, most oyster sauces have slightly little bit of added sugar. The quantity used right here divided by 4 servings isn’t very a lot in any respect BUT if you wish to keep away from any added sugar, you may skip the oyster sauce and add some fish sauce as a substitute. Or look out for manufacturers with much less sugar.
• My favorite model of oyster sauce is Megachef Oyster Sauce – it’s completely the BEST tasting oyster sauce, for my part, has no MSG, synthetic flavours or colors. In addition they make the nicest fish sauce!

Watch The Video

How To Make Hen Broccoli Stir-Fry

You’ll discover the total listing of substances and dietary breakdown within the recipe card under. Let’s break it down with step-by-step images.

• Step 1. Lower rooster breasts into strips after which lower these into bite-sized items. Season evenly with salt and white pepper (ideally, however common black can be wonderful).
• Step 2. Lower broccoli into half florets and depart small ones complete. Cube garlic, ginger and get the sauces prepared.

• Step 3. Warmth a tablespoon of olive oil in a skillet over medium-high warmth. Add the broccoli (lower facet down) and cook dinner for two minutes coated with a lid. It will assist to steam the broccoli whereas additionally frying the underside. Uncover, flip over and cook dinner for 1-2 extra minutes. Take away to a plate and put aside.

• Step 4. Add one other tablespoon of oil to the skillet and cook dinner the rooster for 3 minutes on the primary facet and three minutes on the second facet. Take away to a plate and put aside.
• Step 5. Add the butter, ginger and garlic to the skillet on medium-high. Cook dinner for about 1 minute or till it’s beginning to flip golden and fragrant.

• Step 6. Return the rooster and broccoli and pour within the sauces. Stir fry for a couple of minute collectively and serve.

Vitamin Notes

This low-carb rooster and broccoli stir fry is designed for 4 servings however you can serve it as two bigger meals or put together a facet dish. Fairly nutrient-dense, particularly excessive in nutritional vitamins C and Okay, B-vitamins (together with B12 and folic acid), zinc, and magnesium. Good quantities of iron, potassium and vitamin E.

Listed below are the diet macros for 3 serving choices:

• Hen Broccoli Stir-Fry (no sides): 335 energy, 12.5 g complete carbs, 4.5 g fibre (8 g internet carbs), 36 g protein, 16.3 g fats.
• Hen Broccoli With 1 Cup Cauliflower Rice cooked with slightly butter: 387 energy, 17.9 g complete carbs, 6.3 g fibre (11.6 g internet carbs), 38.2 g protein, 19.5 g fats. Additional fibre and vitamin C!
• Hen Broccoli Stir Fry With 1/2 cup cooked Basmati rice: 456 energy, 39 g complete carbs, 4.5 g fibre (34.5 g internet carbs), 38.4 g protein, 16.5 fats.

Extra Wholesome Hen Recipes

Full Recipe

Discover the total listing of substances, directions and further cooking notes under. When you have questions or cook dinner this recipe, please let me know within the feedback and ensure to fee this recipe so it’s straightforward for others to search out.