Sometimes after a long day, the idea of cooking feels more like a chore than a treat. That’s when I reach for this low calorie chicken and broccoli dish. It’s quick, straightforward, and feels good to eat without weighing you down. The smell of garlic and ginger sizzling in the pan pulls me in, making the kitchen feel warm and inviting even when I’m rushing through the evening.
I remember one evening when I had just lost track of time—half the broccoli was still frozen, and I was chopping chicken faster than usual, trying not to burn the garlic. Somehow, the sauce thickened just right, and the broccoli stayed that perfect bright green, tender but with a snap. It wasn’t perfect—my phone buzzed with messages, and I almost forgot to stir the pan—but it was exactly what I needed. Fast, fresh, and satisfying in a way that felt like a small win that day.
- Light and nourishing, this stir-fry fits well into a healthier eating plan.
- It’s simple — and that’s kind of the point. No complicated steps or hard-to-find ingredients.
- The quick cook time means you can get dinner on the table without sacrificing flavor.
- Because it’s low calorie, it’s easy to enjoy without feeling guilty, but keep in mind it’s not a heavy feast.
- The balance of savory, tangy, and a hint of spice keeps every bite interesting.
If you’re worried about juggling equipment or timing, don’t be. A single skillet or wok is all you need to bring this together, so cleanup is a breeze. Plus, the leftovers reheat nicely, making it a solid choice for next-day lunches or a quick second dinner.
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Low Calorie Chicken and Broccoli
- Total Time: 25 minutes
- Yield: 4 1x
Description
A healthy and delicious low calorie chicken and broccoli stir-fry that’s quick to prepare and perfect for a nutritious meal.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-sized pieces
4 cups broccoli florets
1 tablespoon olive oil
3 cloves garlic, minced
1 teaspoon fresh ginger, grated
1/4 cup low sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon water
1 teaspoon cornstarch
1/4 teaspoon crushed red pepper flakes
Salt, to taste
Black pepper, to taste
Instructions
In a small bowl, whisk together the soy sauce, rice vinegar, water, cornstarch, and crushed red pepper flakes. Set aside.
Heat the olive oil in a large non-stick skillet or wok over medium-high heat.
Add the minced garlic and grated ginger to the skillet and sauté for 30 seconds until fragrant.
Add the chicken pieces to the skillet and season with salt and black pepper. Cook for 5-7 minutes, stirring occasionally, until the chicken is cooked through and lightly browned.
Add the broccoli florets to the skillet and stir-fry for 3-4 minutes until they are bright green and tender-crisp.
Pour the soy sauce mixture over the chicken and broccoli. Stir well to coat everything evenly.
Cook for an additional 2-3 minutes, stirring frequently, until the sauce has thickened and everything is heated through.
Remove from heat and serve immediately.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
In my kitchen, I usually use whatever skillet is handy, and it works just fine. I’ve tried swapping out broccoli for green beans or snap peas when I’m out, and it still turns out great, though I can’t say it’s quite the same. Adding a sprinkle of toasted sesame seeds or a dash of chili oil can switch up the flavor profile nicely, but I haven’t tested all these variations extensively, so feel free to experiment a little. Serving it over brown rice or alongside cauliflower rice also stretches the meal without much fuss.
FAQ
Can I make this gluten-free? Yes, just swap the soy sauce for a gluten-free tamari or coconut aminos.
How do I keep the broccoli crisp? Don’t overcook it—stir-frying for a few minutes until bright green and tender-crisp is key.
Is this good for meal prep? Absolutely, it keeps well in the fridge for a few days and reheats quickly.
Can I add other veggies? Sure! Bell peppers or snap peas could be good additions, though cooking times might vary.
Ready to make a meal that feels light but leaves you full? Give this low calorie chicken and broccoli a try and see how easily flavor and health can come together on your plate.