Chicken and Broccoli – A Healthy Takeout-Style Favorite

Chicken and broccoli is a beloved Chinese-American stir-fry dish that’s both nourishing and comforting. Tender strips of chicken are quickly seared, then tossed with crisp-tender broccoli in a glossy, savory garlic sauce. It’s a simple, well-balanced meal that’s full of flavor without being heavy.

This version delivers everything you love about takeout — juicy chicken, vibrant green broccoli, and a savory-sweet soy-based sauce — but made fresh at home, in under 30 minutes. It’s perfect for weeknights, easy to meal prep, and naturally high in protein and fiber.

Whether served over steamed jasmine rice or as a low-carb bowl, chicken and broccoli is one of those dishes that never gets old.

Ingredients Overview

Each component in chicken and broccoli plays an important role in building depth and texture. Here’s how to make the most of them — and some easy swaps, too.

1. Chicken Breast or Thighs

Boneless, skinless chicken breast is lean and cooks quickly. Thighs offer more richness and tenderness.

Tip: Slice the chicken thinly across the grain for quicker cooking and better texture.

Marinate for flavor: A quick 10-minute marinade in soy sauce, garlic, and a bit of cornstarch adds tenderness and taste.

2. Broccoli Florets

Fresh broccoli is ideal. Cut into uniform florets so they cook evenly. Blanching before stir-frying helps keep the color bright and texture perfect.

Alternatives: Broccolini or even frozen broccoli (thawed and patted dry) can work in a pinch.

3. Garlic and Ginger

These aromatics infuse the oil and bring warmth and complexity to the dish. Use fresh for the best flavor.

4. Soy Sauce

A combination of light soy sauce for saltiness and dark soy sauce for color adds balance.

Low-sodium option: Use reduced-sodium soy sauce to control salt levels.

5. Oyster Sauce

Adds a deep, umami-rich glaze and slight sweetness. It’s a staple in Chinese stir-fries.

Vegan sub: Use mushroom-based oyster sauce or hoisin for a similar effect.

6. Cornstarch

Used both in marinating the chicken and to thicken the sauce.

Pro tip: Mix cornstarch with water into a slurry to avoid clumping.

7. Sesame Oil

A small drizzle at the end adds a nutty, toasty aroma that completes the dish.

8. Neutral Oil for Stir-Frying

Canola, vegetable, or peanut oil works well due to high smoke points.

Step-by-Step Instructions

This dish comes together quickly, so have all ingredients prepped before you turn on the stove.

1. Prep Chicken

• Thinly slice 1 lb chicken breast or thighs.

• In a bowl, mix chicken with 1 tbsp soy sauce, 1 tsp cornstarch, and ½ tsp sesame oil.

• Let marinate while prepping other ingredients (10–15 minutes).

2. Blanch the Broccoli

• Bring a pot of water to boil. Add broccoli florets and cook for 1–2 minutes.

• Drain and immediately rinse with cold water to stop cooking and preserve color.

• Set aside.

3. Make the Stir-Fry Sauce

In a small bowl, whisk together:

• 2 tbsp light soy sauce

• 1 tbsp oyster sauce

• 1 tbsp cornstarch

• ½ cup chicken broth or water

• 1 tsp sugar

• Optional: 1 tsp dark soy sauce (for deeper color)

4. Cook the Chicken

• Heat 1–2 tbsp neutral oil in a wok or large skillet over medium-high heat.

• Add chicken in a single layer and cook until lightly browned and just cooked through, about 4–5 minutes.

• Remove to a plate.

Don’t overcrowd the pan: Cook in batches if necessary for better browning.

5. Sauté Aromatics

• Add 1 tsp more oil if needed.

• Stir-fry 2 minced garlic cloves and 1 tsp minced ginger for 30 seconds until fragrant.

6. Combine Everything

• Add the blanched broccoli back to the pan.

• Return the chicken to the pan.

• Pour in the stir-fry sauce and toss everything to coat.

Cook for 2–3 minutes, stirring constantly, until sauce thickens and glazes the ingredients.

7. Finish with Sesame Oil

• Drizzle ½ tsp sesame oil over the dish and give it a final stir.

• Remove from heat and serve hot.

Tips, Variations & Substitutions

Cooking Tips

• Thin slices = fast cook time: Uniformly cut chicken ensures tenderness and prevents overcooking.

• Blanch broccoli: This keeps it from overcooking in the stir-fry and preserves its vibrant green color.

• High heat stir-fry: Helps achieve that slightly charred, smoky edge like in restaurant wok-cooked dishes.

Variations

• Spicy Version: Add red pepper flakes, chili garlic sauce, or sliced fresh chili.

• Vegetarian: Use tofu or tempeh instead of chicken, and vegetable broth in the sauce.

• Extra Veggies: Add mushrooms, snap peas, red bell peppers, or baby corn.

Dietary Substitutes

• Low-carb: Serve over cauliflower rice or zoodles.

• Gluten-free: Use tamari instead of soy sauce, and gluten-free oyster sauce.

• Dairy-free & Nut-free: Naturally free of both — no substitutions needed.

Serving Ideas & Occasions

This dish is versatile and ideal for:

• Weeknight family dinners

• Meal prep lunches (keeps well for 3–4 days)

• Quick post-workout meals

• Healthy takeout-style nights at home

Serve it with:

• Steamed white or brown rice

• Fried rice or lo mein

• Cauliflower rice for a low-carb option

It also pairs well with a light cucumber salad or Asian slaw for a refreshing contrast.

Nutritional & Health Notes

Chicken and broccoli is naturally high in protein and low in sugar, especially when made from scratch.

Estimated per serving (without rice):

• Calories: ~300–350

• Protein: 30g

• Carbs: 12–15g

• Fat: 10–12g

• Fiber: 3–4g

Broccoli adds fiber, antioxidants, and vitamins C and K, while chicken delivers lean protein. The sauce is flavorful but moderate in sugar and sodium — especially if you use low-sodium soy.

To keep it extra healthy:

• Steam or air-fry chicken instead of pan-frying

• Use less sauce or thicken with arrowroot powder

• Add more veggies to increase volume without extra calories

FAQs

Q1: Can I use frozen broccoli?

A1: Yes, but thaw it first and pat dry to avoid excess water in the pan. Fresh broccoli has better texture, but frozen works for convenience.

Q2: How do I avoid overcooking the chicken?

A2: Slice it thin, cook quickly over high heat, and remove it once just done. Avoid simmering it too long in the sauce.

Q3: Can I double the sauce?

A3: Absolutely. Just double all sauce ingredients and adjust thickness to your liking by adding more or less cornstarch slurry.

Q4: Is oyster sauce necessary?

A4: It’s highly recommended for authentic flavor, but if unavailable, use hoisin or a bit more soy sauce with a pinch of brown sugar.

Q5: What cut of chicken is best?

A5: Chicken breast is lean and quick-cooking. Thighs are more forgiving and juicy, especially if stir-frying at high heat.

Q6: Can I make this dish ahead?

A6: Yes. Store in an airtight container for up to 4 days. Reheat in a skillet for best results. Add a splash of broth to loosen the sauce.

Q7: How do I make it spicier?

A7: Add 1–2 teaspoons of chili garlic sauce or Sriracha to the stir-fry sauce. You can also stir-fry fresh sliced chili with the garlic and ginger.

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