Heart-Healthy Chicken and Broccoli Stir Fry
Elevate your weeknight dinner game with this Heart-Healthy Chicken and Broccoli Stir Fry, a flavorful and wholesome meal that's ready in just 30 minutes! Packed with lean protein from skinless chicken breast and nutrient-rich broccoli, this dish is enhanced by the bold flavors of fresh ginger, garlic, and a low-sodium soy-based marinade. Colorful red bell peppers and scallions add a vibrant touch, while sesame oil brings a subtle nutty note to the mix. Perfectly balanced and light, this stir fry is ideal for those looking to enjoy a nutritious, low-sodium meal without sacrificing taste. Serve it over brown rice or quinoa for a satisfying dinner that’s both heart-friendly and family-approved!
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Recipe Information
Ingredients
- 1 lb skinless chicken breast
- 3 cups broccoli florets
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic
- 1 tablespoon fresh ginger
- 1 teaspoon cornstarch
- 1 red bell pepper
- 0.5 cup low-sodium chicken broth
- 1 teaspoon sesame seeds
- 2 tablespoons olive oil
- 2 scallions
- 0.5 teaspoon black pepper
Instructions
Start by slicing the skinless chicken breast into thin strips, around 1/4-inch thick, and set aside.
Prepare the broccoli florets by washing and trimming them, ensuring they are in bite-sized pieces.
Mince the garlic cloves and finely grate the fresh ginger.
Slice the red bell pepper into thin strips and chop the scallions, separating the white and green parts.
In a small bowl, mix the low-sodium soy sauce, sesame oil, minced garlic, grated ginger, cornstarch, and black pepper. Stir well to create the marinade.
Place the chicken strips into the marinade and coat them thoroughly. Allow the chicken to marinate for at least 10 minutes.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.
Add the broccoli florets and red bell pepper slices to the skillet. Stir fry for about 3-4 minutes until they begin to soften but still maintain a slight crunch. Remove from the skillet and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the marinated chicken strips in a single layer. Cook for about 5-6 minutes or until the chicken is golden brown and cooked through.
Reduce the heat to medium. Add the low-sodium chicken broth to the skillet and return the cooked broccoli and bell peppers to the pan. Toss everything together to coat the vegetables in the sauce. Allow it to cook for an additional 2-3 minutes.
Sprinkle the sesame seeds and sliced scallion greens over the stir fry before serving.
Serve the heart-healthy chicken and broccoli stir fry hot, either on its own or over brown rice or quinoa for a complete meal.
Nutrition Facts
Calories |
1309 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.1 g | 77% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 373 mg | 124% | |
| Sodium | 1958 mg | 85% | |
| Total Carbohydrate | 31.8 g | 12% | |
| Dietary Fiber | 10.7 g | 38% | |
| Total Sugars | 8.8 g | ||
| Protein | 157.7 g | 315% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 218 mg | 17% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 408 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
