Instructions:
Chicken and Broccoli Stir-Fry with Carrots
To begin, combine the corn starch, black pepper, soy sauce, and diced chicken in a basin to create the marinade.
Do not add anything until the marinade has marinated for at least 10 minutes.
The second step is to mix the sauce components in a small bowl.
These include sugar, chicken broth, hoisin sauce (if used), oyster sauce, sesame oil, and soy sauce.
Leave the tabletop.
Third, heat 1 tablespoon of vegetable oil in a large pan or wok over medium heat.
It ought to be plenty to fry the fowl.
Once the first three or four minutes have passed, toss in the marinated chicken and cook until nearly done, adding a little of browning.
After removing the chicken from the pan, set it aside.
Fourth, stir-fry the vegetables with the remaining tablespoon of oil.
Saute the minced garlic and ginger for 30 seconds, or until they release their fragrant compounds.
Add the broccoli florets and carrots, and continue to stir-fry for another three or four minutes, or until they’re barely tender.
Fifth, combine and cook:
return the cooked chicken to the pan.
The sauce you just created is the perfect topping for the chicken and vegetables.
Heat for an additional two or three minutes after mixing to allow sauce to thicken slightly and coat ingredients evenly.
Toss with chopped green onions and sesame seeds for a garnish if you want.
Serve with steamed or fried hot rice on top.
Not only is this meal packed of healthful ingredients that you likely already have on hand, but it’s also really easy to throw together, which is great for those who are often on the go.
Here are some variations and tips for making Stir-Fried Broccoli and Carrots with Chicken:
Variations:
Switch the Protein: Use shrimp, beef, pork, or tofu instead of chicken for a different protein option.
Add Other Vegetables: Include bell peppers, snow peas, mushrooms, zucchini, or baby corn to increase the variety and color of the dish.
Spice it Up: Add chili flakes, Sriracha, or fresh chopped chilies to give the stir-fry some heat.
Alternatively, try a Thai-style stir-fry by adding a bit of curry paste or fish sauce.
Sauce Variations: Instead of a soy-based sauce, try a garlic-ginger teriyaki, hoisin sauce, or even a peanut-based sauce for a richer, nuttier flavor.
Use Cauliflower: Swap out broccoli for cauliflower, or mix the two for a different texture and flavor balance.
Add Crunch: Top the stir-fry with toasted sesame seeds, crushed peanuts, or cashews for a crunchy texture.
Low-Carb Option: For a low-carb variation, serve the stir-fry over cauliflower rice or zucchini noodles instead of traditional rice or noodles.
Tips:
Cook the Vegetables Separately: To avoid overcooking the broccoli and carrots, stir-fry them separately from the chicken and combine them at the end. This keeps the veggies crisp.
Blanch Vegetables First: For a quicker stir-fry, blanch the broccoli and carrots in boiling water for 1-2 minutes before stir-frying. This helps them cook faster and more evenly in the pan.
High Heat Cooking: Use high heat to quickly sear the chicken and vegetables. This ensures they cook evenly without becoming soggy.
Cut Evenly: Slice the chicken and vegetables into similar sizes to ensure everything cooks evenly.
Marinate the Chicken: Marinate the chicken in soy sauce, ginger, garlic, and a touch of honey for at least 15-30 minutes to infuse it with flavor.
Use Cornstarch: Toss the chicken with a little cornstarch before stir-frying to give it a crispy texture and thicken the sauce slightly.
Add the Sauce at the End: To avoid burning or over-reducing the sauce, add it in the last few minutes of cooking, just enough to coat the chicken and vegetables.
These variations and tips will help you create a flavorful and versatile stir-fry that suits your taste preferences.
Here’s a general overview of the nutritional information for Stir-Fried Broccoli and Carrots with Chicken, assuming a typical serving size of about 1 ½ cups:
Estimated Nutritional Values (per serving):
Calories: 250–350 kcal
Protein: 25–30 grams
Carbohydrates: 15–20 grams
Fiber: 4–6 grams
Sugars: 5–8 grams
Fat: 10–15 grams
Saturated Fat: 2–3 grams
Cholesterol: 70–90 mg
Sodium: 600–900 mg (varies depending on the amount of soy sauce and seasoning used)
Key Nutritional Contributions:
Chicken: Provides a high source of protein, essential for muscle repair and maintenance.
It’s also rich in vitamins like B6 and B12 and minerals like phosphorus and selenium.
Broccoli: High in fiber, vitamin C, vitamin K, and a good source of antioxidants.
It also contains folate and potassium, which support heart health and digestion.
Carrots: Rich in beta-carotene (vitamin A), which is essential for eye health, and they provide fiber, potassium, and vitamin K.
Healthy Fats: If cooked with olive or sesame oil, the dish contains heart-healthy unsaturated fats.
Reducing Sodium and Calories:
Lower sodium by using low-sodium soy sauce or tamari and reducing the amount of added salt.
Reduce calories by using a leaner cut of chicken (like chicken breast) and minimizing the use of oil.
You can also steam the vegetables instead of stir-frying them with oil.
These values can vary based on the specific ingredients and portions used, but this gives a good general idea of the nutritional content of the dish.
