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Finished chicken and broccoli in a bowl on a table.
James Strange

Healthy chicken and broccoli stir fry recipe

5 from 35 votes
Simple and tasty no sugar and no cornstarch chicken and broccoli stir fry. The net carbs is eight grams per serving.
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Prep Time 45 minutes
Cook Time 15 minutes
Servings: 2
Course: Main Course
Cuisine: Asian
Calories: 249
Ingredients Method

Ingredients
  

Sauce
  • 1 Cup low-sodium vegetable broth
  • 1 teaspoon Soy sauce
  • 1/2 teaspoon roasted sesame oil
  • 1/4 teaspoon White pepper
  • 1/4 teaspoon Thick it up 1/4 to 1/3 third teaspoon
Protein
  • 8 oz chicken thighs or breast, boneless and skinless
Vegetables
  • 2 Cups Broccoli Blanched
  • 1/3 Cup Bell Pepper Sliced
  • 1/3 Cup Onion Sliced
  • 1 Tablespoon Garlic Minced
  • 1 Tablespoon Ginger Minced
Other
  • 1 Tablespoon Peanut oil

Method
 

Blanch the broccoli
  1. Bring a large pot of water to boil.
    Recipe ingredients laid out on a table
  2. Prepare the broccoli by cutting the florets from the stem. Cut any large florets in half. They should be bite-sized pieces.
    Recipe ingredients laid out on a table
  3. Place a large bowl of ice water close to the pot of boiling water.
    Recipe ingredients laid out on a table
  4. Add the florets to rapidly boiling water and cook for two to three minutes.
    Recipe ingredients laid out on a table
  5. Use a slotted spoon to remove the broccoli from the boiling water and place into the ice water.
    Recipe ingredients laid out on a table
  6. Transfer to a colander to drain once cooled.
    Recipe ingredients laid out on a table
Make the sauce
  1. Add 1 teaspoon soy sauce, ½ teaspoon sesame oil, ¼ teaspoon white pepper, and ¼ teaspoon Thick-It-Up to the cup of vegetable broth
    Prepared sauce in a measuring cup with a spoon
  2. Give it a good stir
    Prepared sauce in a measuring cup with a spoon
  3. Set the sauce close to your stove.
    Prepared sauce in a measuring cup with a spoon
Cook
  1. Add 1 tablespoon of peanut oil, 1 tablespoon garlic, and 1 tablespoon ginger to a pan over medium-high heat.
    .
    Raw chicken in a pan with onions and bell peppers
  2. When you can smell ginger and garlic, add the onion and bell pepper. Stir them around for a bit then push everything to the side.
    Raw chicken in a pan with onions and bell peppers
  3. Add the chicken to the center of the pan and spread in an even layer.
    Raw chicken in a pan with onions and bell peppers
  4. Let the chicken sit for a minute or so to develop some color on the exterior then flip it over to develop color on the other side.
    Browned chicken in a pan with onions and bell peppers
  5. Start to stir things around until the outside of the chicken no longer looks raw.
    Browned chicken in a pan with onions and bell peppers
  6. Increase the heat to high and add the stir fry sauce. Bring to a boil and cook uncovered for three minutes.
    Browned chicken in a pan with onions and bell peppers
  7. Add the broccoli and heat all the way through.
    Finished chicken and broccoli in a pan on a table
  8. Serve.
    Finished chicken and broccoli in a bowl on a table.