Chicken and Broccoli Stir-Fry
Thin strips of chicken and broccoli florets cooked fast in a hot pan, then coated in a glossy brown sauce built on soy, oyster sauce, ginger, and garlic. Ready in 25 minutes, high in protein.
Ingredients
- 600 gchicken breast
- 500 gbroccoli florets
- 4 garlic cloves
- 1 tbspfresh ginger
- 2 tbspvegetable oil
- 3 tbspsoy sauce
- 2 tbspoyster sauce
- 120 mlchicken broth
- 1 tbspcornstarch
- 1 tspsesame oil
- 1 tspbrown sugar
- 1 tbspsesame seeds
Method
- Slice the chicken breast against the grain into strips about 5mm thick. Pat dry.
- Whisk together soy sauce, oyster sauce, chicken broth, cornstarch, sesame oil, and brown sugar until cornstarch dissolves. Set aside.
- Blanch broccoli in boiling salted water for 90 seconds, drain and run under cold water. Drain well.
- Heat oil in a wok over high heat until slightly smoking. Sear chicken in a single layer, 2 minutes without moving, flip, 1 more minute. Remove to plate.
- In the same pan on medium heat, fry minced garlic and ginger for 30 seconds until fragrant.
- Stir the sauce once more, pour into the pan. Stir constantly as it thickens, 1-2 minutes. Add broccoli and toss. Return chicken, stir 30 seconds. Top with sesame seeds and serve over rice.
FAQ
Three things: restaurant wok heat (use max heat, heavy pan), oyster sauce (don't skip it), and thin chicken slices (freeze 20 min, slice 5mm).
Mix 1.5 tbsp hoisin + 1 tbsp soy sauce to replace 2 tbsp oyster sauce. Vegan option: mushroom-based oyster sauce.
About 320 kcal, 35g protein, 5g fiber per serving. Main concern is sodium — use low-sodium soy sauce to cut it by a third.
Pre-cook separately (blanch 90 sec or microwave 2 min), drain very well, add to sauce only at the very end. Don't let it sit in sauce more than a minute.
Keeps 4 days in fridge. Reheat in hot skillet with splash of broth, not microwave. Don't freeze — cornstarch sauce gets watery when thawed.
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Comments (1)
Pat the chicken completely dry with paper towels before cooking this chicken and broccoli stir-fry. Surface moisture creates steam instead of sear — it's the difference between golden skin and a pale, flabby exterior.