An easy dinner recipe ready in under 30 minutes! This chicken and broccoli stir fry is packed with protein, veggies and flavor. Serve with rice for a complete meal.
School is starting up soon and I’m needing to dig out all of our quick recipes! Stir fry recipes are quick and easy…and usually quite healthy. This chicken and broccoli recipe is a great way to get protein into your kids…and a few vegetables too.
What is stir fry?
A stir fry is traditionally an Asian way of cooking. You cut ingredients cut into small pieces, then cook quickly over high heat. You usually stir it constantly.
It is a great way to make a 1 pot meal with both meat and veggies in the same pan.
Is stir fry healthy?
Stir fry can be very healthy, but it really depends on how much oil you use and what sauces you add to the stir fry.
Here are a few tips:
- Don’t put a heavy breading on the chicken. You can use a small amount of cornstarch or even better tapioca starch. Or…leave off any breading.
- Check the ingredient labels for the sauces that you add. You can sometimes buy low sodium options or lower sugar varieties.
- Don’t add too much oil to the wok. If you have a non-stick wok, you may not need much oil at all.
What chicken is best for stir fry?
We usually have boneless skinless chicken breasts on hand so that is what we often use for stir frys. If you have boneless skinless chicken thighs, they are a great option too. They have a little bit more fat so can be juicier.
Be sure you don’t cook the chicken breast too much. If you do you’ll end up with tough chicken.
Should you blanch broccoli before stir frying?
Blanching broccoli is not necessary for stir frying, especially if you cut the florets small. If the florets are big they may take longer to cook in the wok, which may mean your chicken (or other veggies) gets overcooked.
You can either make sure the florets are small, or blanch the broccoli first to ensure it gets cooked thoroughly during the stir fry process.
How to Make Chicken and Broccoli Stir Fry
In a large bowl, toss cut chicken with egg, cornstarch, salt, and pepper. Set to the side.
In a medium bowl, whisk together sauce ingredients. Set to the side.
Warm oil in a large wok over medium high heat.
In batches, brown chicken breasts, about 4-5 minutes per batch. Chicken does not have to be fully cooked through yet.
Once chicken are browned, add in broccoli.
Cook for one minute, then add in sauce.
Cook until chicken is cooked through and sauce has thickened.
How do you stir fry properly?
Here are a few hints:
- Your wok should be hot. When we were in Thailand we took a cooking class. They placed a wooden spatula in the oil in the wok. When bubbles started forming around the wooden spatula, we knew the oil was hot enough.
- Ensure chicken is fully defrosted and not very cold. Just as when you cook any meat, it is a good idea to let it sit at room temperature for 20-30 minutes so it is not cold when you add it to the wok.
- Cook the chicken in small batches. Batch cooking is optional, but with the cornstarch coating, the integrity of the coating is better when chicken is browned in batches.
- After the meat is cooked, add the vegetables. Heavier veggies like onions can go in sooner, vegetables such as broccoli and carrots in the middle, then lighter veggie such as greenery goes in last.
The whole process doesn’t take much time. If the chicken is cooked in small pieces, it will cook quickly.
What do you serve with Chicken and Broccoli Stir Fry?
We serve this chicken over rice. If you’d like a low carb version, make cauliflower rice.
We also suggest spring rolls and some mango fruit salad.
Other Stir Fry Recipes
Chicken and Broccoli Stir Fry
For the Chicken:
- 3 boneless, skinless chicken breasts (thinly sliced)
- 1 large egg
- 1 tablespoon cornstarch (or tapioca starch)
- 1 teaspoon salt
- ½ teaspoon black pepper
For the Sauce:
- 2 tablespoons brown sugar
- ½ teaspoon ground ginger paste
- 1/3 cup low sodium soy sauce
- 2 cloves garlic minced
- 1 tablespoon sesame oil
- 1 tablespoon Hoisin sauce
- 1 tablespoon water
- 2 tablespoons olive oil
- 3 cups fresh broccoli florets
- In a large bowl, toss cut chicken with egg, cornstarch, salt, and pepper. Set to the side.
- In a medium bowl, whisk together sauce ingredients. Set to the side.
- Warm oil in a large wok over medium high heat.
- In batches, brown chicken breasts, about 4-5 minutes per batch. Chicken does not have to be fully cooked through yet.
- Once chicken are browned, add in broccoli.
- Cook for one minute, then add in sauce.
- Cook until chicken is cooked through and sauce has thickened.
- Serve with white rice.