Chicken and Broccoli

Yields: 2 Servings Prep Time: 15 Minutes Cook Time: 20 Minutes Total Time: 35 Minutes

Ingredients

• 1.0 cup (2.5 oz / 71g) broccoli, cut into small florets
• 1.0 lb (16.0 oz / 454g) boneless, skinless chicken breasts, cut into small strips
• 1.0 tbsp (0.5 oz / 14g) coconut oil
• 0.1 tsp (0.5g) freshly ground black pepper
• 1.0 medium orange, freshly juiced (approx. 0.25 cups / 2.0 oz / 59g of liquid)
• 0.1 tsp (0.5g) sea salt
• 0.5 tbsp (0.25 oz / 7g) fresh ginger, finely minced
• 2.0 tbsp (1.0 oz / 28g) apple cider vinegar

Directions

1. Place a large skillet over medium-high heat and add 1.0 tbsp (0.5 oz / 14g) of coconut oil to melt.
2. Add the 1.0 lb (16.0 oz / 454g) of chicken breast strips to the hot skillet and sauté for about 4 minutes, lightly browning the meat.
3. Stir in the 1.0 cup (2.5 oz / 71g) of broccoli florets, 0.5 tbsp (0.25 oz / 7g) of minced ginger, 2.0 tbsp (1.0 oz / 28g) of apple cider vinegar, and the freshly squeezed orange juice.
4. Season the mixture evenly with 0.1 tsp (0.5g) of sea salt and 0.1 tsp (0.5g) of freshly ground black pepper.
5. Continue sautéing all ingredients together for another 10 to 15 minutes, or until the chicken is completely cooked through (reaching an internal temperature of 165°F / 74°C) and the broccoli reaches a tender-crisp texture.

Nutritional Information (Per Serving)

Please note that these are approximate values based on standard nutritional calculators. This recipe yields 2 servings.

• Calories: 450 kcal
• Carbohydrates: 6g
• Protein: 68g
• Fat: 16g

Chef's Pro Tips for the Perfect Stir-Fry

• Slice the Chicken Evenly: To ensure the chicken cooks thoroughly at the exact same rate, take your time to cut the breast into strips of equal thickness. Slightly freezing the chicken for 15 minutes beforehand makes slicing much easier!
• Zest the Orange First: Don't waste that incredible orange peel! Before juicing your orange, grate a pinch of the zest into the pan along with the ginger. The essential oils in the skin will elevate the citrus aroma of the dish.
• Size Your Florets Wisely: Because this recipe relies on the pan juices (orange juice and apple cider vinegar) to lightly steam the broccoli, make sure to cut your florets quite small. Large chunks will remain raw in the center while the chicken overcooks.
• Control the Heat: Keep the skillet at a true medium-high heat to get a nice sear on the chicken early on. If the pan gets too dry before the broccoli is tender, add a splash of water or extra orange juice rather than turning down the heat.

Frequently Asked Questions (FAQ)

Can I use frozen broccoli for this Chicken and Broccoli Stir-Fry? Yes, you can absolutely use frozen broccoli florets to save time. Since frozen broccoli is usually blanched before freezing, add it to the skillet a few minutes later than you would fresh broccoli to prevent it from becoming mushy.

Is this recipe good for meal prep? This dish is fantastic for meal prep! The chicken and broccoli hold up incredibly well in the fridge for up to 3-4 days when stored in an airtight container. Gently reheat it on the stove or in the microwave, adding a tiny splash of water to revive the orange-ginger sauce.

What should I serve with this low-carb chicken and broccoli? Because this recipe is naturally low-carb and high-protein, it pairs beautifully with cauliflower rice or zucchini noodles if you want to keep the carb count down. For a more traditional pairing, serve it over steamed jasmine rice, quinoa, or your favorite rice noodles to soak up the delicious pan juices.

Can I swap the chicken breasts for chicken thighs? Definitely. Boneless, skinless chicken thighs are slightly higher in fat and incredibly forgiving in stir-fries, meaning they stay very juicy. Just trim any excess fat and cut them into strips exactly as you would the chicken breasts.

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Recipe Card

Stav Kogan

Chicken and Broccoli

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Calories: 450

Ingredients Method Nutrition

Ingredients

  

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• 1.0 cup (2.5 oz / 71g) broccoli, cut into small florets
• 1.0 lb (16.0 oz / 454g) boneless, skinless chicken breasts, cut into small strips
• 1.0 tbsp (0.5 oz / 14g) coconut oil
• 0.1 tsp (0.5g) freshly ground black pepper
• 1.0 medium orange, freshly juiced (approx. 0.25 cups / 2.0 oz / 59g of liquid)
• 0.1 tsp (0.5g) sea salt
• 0.5 tbsp (0.25 oz / 7g) fresh ginger, finely minced
• 2.0 tbsp (1.0 oz / 28g) apple cider vinegar
• Size Your Florets Wisely: Because this recipe relies on the pan juices (orange juice and apple cider vinegar) to lightly steam the broccoli, make sure to cut your florets quite small. Large chunks will remain raw in the center while the chicken overcooks.
• Control the Heat: Keep the skillet at a true medium-high heat to get a nice sear on the chicken early on. If the pan gets too dry before the broccoli is tender, add a splash of water or extra orange juice rather than turning down the heat.

Method

 

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Nutrition

Calories: 450kcalCarbohydrates: 6gProtein: 68gFat: 16g

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