Home Main Dish Easy Chicken & Broccoli Stir-Fry (Low-Carb, Keto)

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

by Chris Carlton

This Chinese language-style, low-carb hen 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 hen recipe comes with step-by-step photographs to information you alongside.


Chicken Broccoli Stir Fry Recipe

CHICKEN & BROCCOLI STIR-FRY INTRO

One thing I at all times appear to have in my grocery basket are hen (both breasts or thighs) and broccoli. Each are tremendous versatile elements and so they additionally occur to go fabulously collectively, like on this simple hen and broccoli stir-fry recipe.

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

You may serve hen and broccoli stir-fry as is or with cauliflower rice for a low-carb, keto meal. Or, you can also make a facet of standard rice, brown rice, quinoa or noodles – no matter your loved ones needs. I usually do each my family is half low-carb and half common.

Low-Carb Chicken Broccoli Stir Fry Recipe (Keto)

Ingredients icon

STIR-FRY INGREDIENTS

Rooster: You should use hen 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 truly use much more or add cauliflower, carrots, pink capsicum/bell pepper, Asian greens and so forth.

Flavours: Protecting it easy with ginger and garlic as our important 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 like the richness it provides however you possibly can omit it for a dairy-free model).

Please be aware, most oyster sauces have a little bit 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 possibly can skip the oyster sauce and add some fish sauce as an alternative. 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, in my view, has no MSG, synthetic flavours or colors. In addition they make the nicest fish sauce!

Chicken Broccoli Recipe Ingredients
How to icon

HOW TO MAKE CHICKEN BROCCOLI STIR-FRY

Step 1. Minimize hen breasts into strips after which minimize these into bite-sized items. Season flippantly with salt and white pepper (ideally, however common black can also be superb).
Step 2. Minimize broccoli into half florets and go away 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 (minimize facet down) and cook dinner for two minutes lined 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 hen 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. Prepare dinner for about 1 minute or till it’s beginning to flip golden and fragrant.

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

Nutrition icon

NUTRITION NOTE

This low-carb hen and broccoli stir fry is designed for 4 servings however you could possibly 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 here are the vitamin macros for 3 serving choices:

Rooster 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.

Rooster Broccoli With 1 Cup Cauliflower Rice cooked with a little bit 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!

Rooster 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.

Broccoli Chicken Stir Fry Recipe

MORE HEALTHY CHICKEN RECIPES

Full recipe icon

FULL RECIPE

Discover the complete record of elements, directions and additional cooking notes beneath. In case you have questions or cook dinner this recipe, please let me know within the feedback and ensure to charge this recipe so it’s simple for others to seek out.

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Description

Fast and simple, Chinese language-style hen broccoli stir-fry that’s low-carb, keto and gluten-free pleasant. Function is, with cauliflower rice, common rice, noodles or quinoa (vitamin notes for all choices supplied above). 



Put together elements.

  • Minimize hen breasts into strips after which minimize these into bite-sized items. Sprinkle flippantly with a little bit salt and pepper (white pepper excellent for Chinese language flavours).
  • Minimize broccoli into half florets and go away small ones complete. Cube the ginger and garlic and measure out the sauces (combine them in a single bowl for ease). 

Pre-cook meat and veggies. 

  • Warmth a tablespoon of olive oil in a skillet over medium-high warmth. Add the broccoli (minimize facet down) and cook dinner for two minutes lined 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.
  • Add one other tablespoon of oil to the skillet and cook dinner the hen for 3 minutes on the primary facet and three minutes on the second facet. Take away to a plate and put aside. 

End the stir-fry.

  • Add the butter, ginger and garlic to the skillet on medium-high. Prepare dinner for about 1 minute or till it’s beginning to flip golden and fragrant. Return the hen and broccoli and pour within the sauces. Stir fry for a couple of minute collectively and serve. 

Notes

See Components notes above for sauces and substitutions.

Diet

  • Serving Measurement: About 1-1.5 cups
  • Energy: 335
  • Sugar: 2.8 g
  • Sodium: 1151.6 mg
  • Fats: 16.3 g
  • Carbohydrates: 12.5 g
  • Fiber: 4.2 g
  • Protein: 36.1 g
  • Ldl cholesterol: 106.9 mg

Key phrases: Rooster Broccoli Stir Fry, Rooster Broccoli, Stir Fry, Chinese language, Oyster Sauce Rooster Broccoli, Low Carb, Keto, Gluten-Free

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