Healthy Chicken & Broccoli Stir Fry (25-Minute)

stir-fry (noun): A cooking method in which small pieces of food are cooked rapidly in a hot pan with limited oil.

This healthy chicken and broccoli stir fry is designed for a standard weeknight meal. It uses thinly sliced chicken breast, fresh broccoli and a light sauce made with low-sodium soy sauce, ginger, garlic and rice vinegar. The method is direct: prepare the sauce, cook the chicken, soften the broccoli, combine and serve.

The recipe produces four servings and requires approximately 25 minutes from preparation to plating. Serve it with brown rice, quinoa or cauliflower rice. The rice is not included in the nutritional estimate below.

The chicken must reach an internal temperature of 165°F (74°C). Use a food thermometer rather than relying on colour alone. For additional poultry guidance, consult FoodSafety.gov’s safe minimum temperature chart.

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Recipe

Ingredients

Chicken

• 1¼ lb boneless, skinless chicken breast
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon neutral oil, such as avocado, canola or vegetable oil
• 2 teaspoons cornstarch

Vegetables

• 5 cups broccoli florets
• 1 small yellow onion, thinly sliced
• 3 garlic cloves, finely minced
• 1 tablespoon fresh ginger, finely grated
• 2 green onions, sliced, for serving
• 1 teaspoon sesame seeds, optional

Sauce

• ¼ cup low-sodium chicken broth or water
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon toasted sesame oil
• 1 teaspoon honey or maple syrup
• 1 teaspoon cornstarch
• ¼ teaspoon black pepper

For cooking

• 1 tablespoon neutral oil, plus more if required

Method

1. Prepare the chicken. Pat the chicken dry. Slice it across the grain into thin strips, approximately ⅛ to ¼ inch thick. Do not rinse raw chicken. Place it in a bowl with 1 tablespoon soy sauce, 1 teaspoon oil and 2 teaspoons cornstarch. Toss to coat and set aside for 10 minutes.

2. Prepare the vegetables. Cut the broccoli into evenly sized florets. Slice the onion. Mince the garlic and grate the ginger. Keep the aromatics separate from the broccoli.

3. Make the sauce. Whisk the broth, 2 tablespoons soy sauce, rice vinegar, sesame oil, honey or maple syrup, 1 teaspoon cornstarch and black pepper in a small bowl. Continue whisking until no dry cornstarch remains.

4. Heat the pan. Place a large wok or skillet over medium-high heat. Add the oil and heat until it shimmers. The pan must be large enough to hold the ingredients without crowding.

5. Cook the chicken. Add the chicken in a single layer. Cook for 4 to 6 minutes, turning the pieces regularly, until lightly browned and cooked through. The thickest piece must reach 165°F (74°C). Transfer the chicken to a clean plate.

6. Cook the broccoli. Add the onion to the same pan and cook for 1 to 2 minutes. Add the broccoli and 2 tablespoons of water. Stir, cover and cook for 3 minutes. Remove the lid and continue cooking for 1 to 2 minutes, until the broccoli is bright green and crisp-tender.

7. Add the aromatics. Stir in the garlic and ginger. Cook for 30 to 45 seconds. Do not allow the garlic to brown heavily.

8. Combine. Return the chicken and any collected juices to the pan. Whisk the sauce again, then pour it over the chicken and broccoli.

9. Thicken the sauce. Stir continuously for 1 to 2 minutes, until the sauce bubbles and lightly coats the ingredients. Remove the pan from the heat.

10. Serve. Garnish with sliced green onions and sesame seeds, if used. Serve immediately with brown rice, quinoa, noodles or cauliflower rice.

Timing

• Prep time: 10 minutes
• Cook time: 15 minutes
• Total time: 25 minutes
• Servings: 4

Tips

Slice the chicken evenly

Thin, uniform strips cook quickly and reduce the risk of some pieces becoming dry while others remain undercooked. A partially frozen chicken breast is easier to slice. If using this method, ensure the chicken is fully thawed before cooking.

Avoid overcrowding

Crowding lowers the pan temperature and causes the chicken to steam. If the chicken does not fit in a single layer, cook it in two batches. Return all cooked chicken to the pan at the combining stage.

Prepare the sauce in advance

The sauce contains cornstarch, which settles quickly. Whisk it immediately before adding it to the pan. This ensures that the thickener is distributed evenly.

Keep the broccoli crisp

Broccoli should retain some resistance when pierced with a fork. Overcooking produces a soft texture and dull colour. Smaller florets will cook more rapidly than larger pieces.

Control the sodium

Use low-sodium soy sauce and unsalted broth. Do not add salt before tasting. Soy sauce provides the principal source of salt in this recipe.

Follow safe handling procedures

Use separate utensils and cutting boards for raw chicken and ready-to-eat ingredients, or wash them thoroughly with hot, soapy water between uses. Wash hands after handling raw chicken. The Safe Recipe Style Guide also recommends avoiding rinsing raw poultry because splashing can spread bacteria around the sink and surrounding surfaces.

Refrigerate leftovers within two hours. Store them in a shallow, covered container and consume within three to four days. Reheat to 165°F (74°C).

Variations

Make it gluten-free

Use certified gluten-free tamari or soy sauce. Check the labels on the chicken broth and cornstarch if cross-contact is a concern.

Increase the vegetables

Add sliced bell pepper, snow peas, mushrooms, shredded cabbage or carrots. Add dense vegetables such as carrots before the broccoli so all ingredients finish at approximately the same time.

Reduce the carbohydrates

Serve the stir fry over cauliflower rice or eat it without a grain. The sauce contains a small amount of honey or maple syrup; omit it if preferred, although the flavour will be less rounded.

Add heat

Add ½ teaspoon of crushed red pepper flakes to the sauce, or finish the dish with sliced fresh chilli. A small amount of chilli oil can also be added at the table.

Use another protein

Replace the chicken with thinly sliced turkey breast, firm tofu or peeled prawns. Cooking times will vary. Confirm that poultry reaches 165°F (74°C); prawns should be opaque and firm.

Make it dairy-free

The recipe is dairy-free as written. Check packaged ingredients if following a strict dietary requirement.

Nutrition

Approximate values per serving, excluding rice or other accompaniments:

• Calories: 330
• Protein: 38g
• Carbohydrates: 17g
• Fat: 12g
• Fibre: 4g
• Sodium: 690mg

Values vary according to the specific chicken breast, soy sauce, broth and serving size used.

FAQ

Can I use frozen broccoli?

Yes. Frozen broccoli can be used without thawing. Add it directly to the pan and allow one to two additional minutes of cooking time. The final texture will generally be softer than fresh broccoli.

Why is my stir fry watery?

The pan may have been overcrowded, or the broccoli may have released excess water. Cook the vegetables uncovered after steaming, and ensure the sauce is whisked thoroughly with the cornstarch before it is added.

Can I prepare this chicken stir fry ahead of time?

Yes. Cook the recipe, cool it promptly and refrigerate it in a covered container. Reheat it in a skillet or microwave until the centre reaches 165°F (74°C). The broccoli will soften slightly during storage.

Is chicken and broccoli stir fry healthy?

It can form part of a balanced meal. This version uses lean chicken breast, a substantial amount of broccoli and a measured quantity of oil. Use low-sodium soy sauce and serve with a suitable portion of whole-grain rice if additional carbohydrates are required.

Can I use chicken thighs?

Yes. Boneless, skinless chicken thighs remain moist and provide more fat than breast meat. Cut them into thin, even strips and cook until they reach 165°F (74°C).

What can I serve with chicken and broccoli stir fry?

Brown rice, quinoa, cauliflower rice, whole-wheat noodles or steamed rice are suitable options. For a lower-carbohydrate meal, serve the stir fry on its own or with cauliflower rice.