Stir Fry Of Broccoli & Chicken

chefs-mate chefs-mate 0 Comments
Servings: 4 Difficulty: Advanced
Jump To Recipe Print Recipe
A quick, savory weeknight dinner featuring tender chicken strips and crisp-tender broccoli in a light garlic-herb sauce.
Stir Fry of Broccoli & Chicken recipe image
Stir Fry of Broccoli & Chicken recipe image
Print Recipe

Stir Fry Of Broccoli & Chicken

Author: chefs-mate Cooking Method: , , Cuisine: Courses:
Difficulty: Advanced
Servings: 4 Calories: 271.3

Description

This vibrant stir-fry combines lean chicken breast with fresh broccoli florets, colorful bell peppers, and aromatic garlic. The dish is seasoned with dried thyme, basil, and a touch of rosemary for a sophisticated herbal profile. Cooking the vegetables first allows them to steam slightly, retaining their bright color and crunch, while the chicken finishes quickly to stay juicy. Topped with freshly grated Parmesan, this meal offers a satisfying balance of protein and vegetables. It is perfect for busy weeknights when you need a healthy, flavorful main course that comes together in under thirty minutes. Serve over rice or pasta for a complete meal.

Ingredients

Directions

  1. Place chicken breasts between sheets of waxed paper or plastic wrap and pound to an even 1/4-inch thickness.
  2. Wrap each chicken breast separately in plastic wrap and freeze for 15-20 minutes until firm but not solid; this makes slicing easier.
  3. Cut the partially frozen chicken crosswise into 1/8-inch wide strips.
  4. Place broccoli florets in a medium bowl and cover with cold water; set aside.
  5. Coat a heavy skillet with vegetable spray and add olive oil; heat over high heat for 1 minute.
  6. Add red or green peppers, onion, garlic, basil, thyme, pepper, salt, and rosemary to the hot pan.
  7. Stir-fry the vegetables and aromatics for 2 minutes until slightly softened.
  8. Drain the broccoli, ensuring not to shake off all excess water, and add it to the skillet.
  9. Stir-fry the broccoli for 3 minutes.
  10. Reduce heat to medium-low, cover the skillet, and steam the vegetables for 2 minutes.
  11. Stir the chicken strips into the skillet with the vegetables.
  12. Cover and steam for about 1 minute until the chicken is almost cooked through.
  13. Uncover, increase heat to high, and stir-fry for another minute until liquid reduces slightly and chicken is cooked through.
  14. Divide the stir-fry among heated plates.
  15. Top each portion with 1 tablespoon of freshly grated Parmesan cheese.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 271.3kcal
% Daily Value *
Total Fat 13.6g21%
Saturated Fat 3.7g19%
Cholesterol 101.0mg34%
Sodium 93.1mg4%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 30.6g62%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: chicken stir fry, broccoli chicken, healthy dinner, weeknight meal, garlic chicken, bell pepper stir fry, parmesan chicken, quick chicken recipe, low carb dinner, herb chicken, vegetable stir fry, easy chicken recipe, pan seared chicken, broccoli and peppers, family dinner, protein rich, garlic herbs, skillet dinner, fresh vegetables, lean protein
Recipe Card powered by WP Delicious