Name: Chicken & Broccoli Stir-Fry
Total time: 25 min
Ingredients: 2 (8-ounce) boneless, skinless chicken breasts, cut into 1-inch cubes; 1/8 teaspoon ground black pepper; 1/8 teaspoon salt; 2 tablespoons canola oil, divided; 8 cups broccoli florets; 1/4 cup water plus 1 tablespoon, divided; 3/4 cup unsalted chicken broth; 2 1/2 tablespoons hoisin sauce; 1 1/2 tablespoons lower-sodium soy sauce; 1 tablespoon toasted sesame oil; 1 1/2 teaspoons grated fresh ginger; 1 1/2 teaspoons grated garlic; 1 1/2 teaspoons seasoned rice vinegar; 1/4 teaspoon ground white pepper; 1 tablespoon cornstarch; 1/4 cup sliced scallions; 1 teaspoon white sesame seeds

Active Time:

25 mins

Total Time:

25 mins

Servings:

4

Nutrition Profile:

Diabetes-Appropriate Nut-Free Dairy-Free Heart-Healthy High-Protein Egg-Free

Jump to Nutrition Facts

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

Ingredients

2 (8-ounce) boneless, skinless chicken breasts, cut into 1-inch cubes
1/8 teaspoon ground black pepper
1/8 teaspoon salt
2 tablespoons canola oil, divided
8 cups broccoli florets
1/4 cup water plus 1 tablespoon, divided
3/4 cup unsalted chicken broth
2 1/2 tablespoons hoisin sauce
1 1/2 tablespoons lower-sodium soy sauce
1 tablespoon toasted sesame oil
1 1/2 teaspoons grated fresh ginger
1 1/2 teaspoons grated garlic
1 1/2 teaspoons seasoned rice vinegar
1/4 teaspoon ground white pepper
1 tablespoon cornstarch
1/4 cup sliced scallions
1 teaspoon white sesame seeds

Directions

Evenly season chicken with black pepper and salt. Heat 1 tablespoon canola oil in a large nonstick skillet or wok over medium heat. Add the chicken; cook, stirring occasionally, until lightly browned and a thermometer inserted in the thickest parts 165°F, 7 to 8 minutes. Transfer to a plate. Do not wipe the pan clean.

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Return the pan to medium heat. Add broccoli and the remaining 1 tablespoon canola oil; stir until the florets are fully coated. Add 1/4 cup water; cover, and cook, undisturbed, until the broccoli is bright green and tender-crisp, about 2 minutes.
Whisk broth, hoisin, soy sauce, sesame oil, ginger, garlic, vinegar and white pepper together in a small bowl until fully combined. Pour the mixture over the broccoli; continue cooking over medium heat, stirring occasionally, until the mixture reduces by one-quarter, about 3 minutes.
Whisk cornstarch and the remaining 1 tablespoon water together in a small bowl. Add to the pan; cook, stirring constantly, until the sauce has slightly thickened and coats the back of a spoon, about 1 minute.

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Reduce heat to low. Add the chicken; cook, stirring, until evenly coated and heated through, about 3 minutes. Sprinkle with scallions and sesame seeds.

EatingWell.com, February 2024

Nutrition Facts (per serving)

332	Calories
15g	Fat
20g	Carbs
32g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/4 cups
Calories 332
% Daily Value *
Total Carbohydrate 20g	7%
Dietary Fiber 5g	19%
Total Sugars 6g
Protein 32g	64%
Total Fat 15g	19%
Saturated Fat 2g	9%
Cholesterol 84mg	28%
Vitamin A 89Âµg
Vitamin C 161mg	179%
Vitamin D 0Âµg
Vitamin E 3mg	23%
Folate 133Âµg
Vitamin K 201Âµg
Sodium 538mg	23%
Calcium 110mg	8%
Iron 2mg	12%
Magnesium 81mg	19%
Potassium 1013mg	22%
Zinc 2mg	15%
Vitamin B12 0Âµg
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.