Chicken & Broccoli Stir-Fry

Nutrition Notes

Is Chicken Breast Healthy?

Chicken breast is an excellent source of protein, as well as other nutrients, including choline and B vitamins. Regularly eating lean poultry has been associated with a reduced risk of heart disease and type 2 diabetes.

Is Broccoli Good for You?

This cruciferous veggie provides some impressive nutrition. One serving of broccoli—about 1 cup—gives you more than a day’s worth of vitamins C and K, plus some folate and vitamin A. Some of the health benefits of regularly eating broccoli include reduced inflammation and reduced risk of disease, including heart disease and cancer. It may also boost brain health.

Tips from the Test Kitchen

What’s the Best Way to Grate Fresh Ginger? Or Can I Use a Substitute?

If the ginger you bought at the store has thin, papery skin, peeling it first may be unnecessary. If that’s not the case, try putting your fresh ginger in the freezer for a while (or even store it there), and when it’s good and cold, run the edge of a metal spoon over the skin to scrape it off. Then, place a metal fork with the tines facing up and scrape the ginger back and forth over the tines. Some cooks will go for the metal box grater, but many like a ceramic or porcelain grater better because it catches more ginger and juice, is safer on the fingers and is easier to clean.

If you’re pressed for time, you can use frozen crushed ginger, which many grocery stores carry and is just as good as fresh. Or you can use ground ginger (1/4 teaspoon ground equals 1 teaspoon fresh ginger).

Can I Substitute the Boneless, Skinless Chicken Breasts?

Absolutely. However, you might want to stick with boneless, skinless chicken, like tenders or thighs, to maintain the recipe’s integrity. They’ll most likely cook more quickly because of their smaller size, so keep an eye on them toward the end of cooking.

Frequently Asked Questions

What’s the Difference Between Toasted Sesame Oil and Sesame Oil?

Toasted sesame oil is packed with flavor because the heating process helps the sesame seeds release more flavor. It’s considered a finishing oil to be added to already-cooked ingredients or used in salad dressings. If you cook with toasted sesame oil, it will become burned and bitter. On the other hand, refined or unrefined (untoasted) sesame oil is excellent for cooking because it’s mild to neutral. However, only refined sesame oil should be used in high-heat cooking (410°F or higher), while unrefined oil has a lower smoke point and should be used for cooking at temperatures up to 375°F.

Additional reporting by Carrie Myers, M.S. and Linda Frahm