While I was in school, I shared a lot of restaurant recipes. Since I finished school, we’ve been working on introducing healthy recipes that cook quickly. Today we use chicken breast and broccoli for cooking. This chicken with broccoli recipe uses healthy ingredients and cooking techniques, and is simple to prepare. This Chinese Chicken with Broccoli recipe is designed for healthy eating.
Why is Chicken With Broccoli a healthy dish?
Broccoli contains essential vitamins, minerals, fiber, and antioxidants. Broccoli helps reduce inflammation, stabilizes blood sugar, and boosts the immune system. Chicken is rich in protein. For people seeking to eat healthy, chicken provides lean protein that the body needs. It’s affordable enough to eat on a daily basis.
Tips for cooking chicken with broccoli
This recipe is not a stir-fry, cooked over a blazing stove. This dish is a fast red-braise. The chicken is marinated and slippery coated, then browned over low heat. More soy sauce, some oyster sauce, and a small amount of water are added, de-glazing the wok, before adding the garlic and blanched broccoli. This allows the coated, browned protein to simmer, making it tender, and creating a natural broth as the liquid thickens from the starch on the chicken.
If you have only one wok, and you have seasoned it for stir-frying, use a medium saucepan to blanch the broccoli. Boiling water in the wok will strip the seasoning from the wok.
Healthy Eating: Chicken with Broccoli
Equipment
- 1 wok
- 1 wok spatula
- 1 saucepan (optional, to blanch the broccoli)
Ingredients
- 1 chicken breast (cut into cubes)
- 200 g broccoli
- 2 garlic cloves (sliced)
Marinade for the chicken:
- 5 ml light soy sauce
- 5 ml dark soy sauce
- 5 ml Shaoxing wine (substitute dry sherry)
- 2 ml ground black pepper
- 2 ml salt
- 15 ml cornstarch
Braising:
- 7 ml light soy sauce
- 7 ml oyster sauce
- 2 ml sugar
- 20 ml water
- 10 ml cooking oil
Instructions
- Prepare the ingredients.
- Cut the chicken breast into 2 cm (¾ inch) cubes.
- Add light soy sauce, dark soy sauce, cooking wine, black pepper, salt, and starch to the chicken breast. Stir well and marinate for 20 minutes.1 chicken breast, 5 ml dark soy sauce, 5 ml Shaoxing wine, 2 ml ground black pepper, 2 ml salt, 15 ml cornstarch, 5 ml light soy sauce
- Cut the broccoli into bite-sized pieces.
- Slice the garlic cloves.
- Add enough water to a pan to cover the broccoli and bring to a boil. Then add the broccoli and cook for 30 seconds, drain and set aside.200 g broccoli
- Add 10ml of oil to the pan, use low heat, and add the chicken. Brown the chicken until the color changes, then add oyster sauce, light soy sauce, and sugar. Turn and toss to coat evenly then add 20ml of water.7 ml light soy sauce, 7 ml oyster sauce, 2 ml sugar, 10 ml cooking oil, 20 ml water
- Once the broth is boiling, add the blanched broccoli. Toss well to mix evenly and cook the chicken through.2 garlic cloves, 200 g broccoli
- Serve.
Notes
- If you have only one wok, and it is seasoned for stir-frying, use a saucepan to blanch the broccoli. Boiling water in your seasoned wok will strip the seasoning.
Nutrition
Other healthy chicken recipes
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Loved this!