Healthy Ground Chicken & Broccoli Stir Fry
This Healthy Ground Chicken & Broccoli Stir Fry is a quick, flavorful, and nutritious meal combining lean ground chicken with vibrant broccoli and savory seasonings. Ready in under 30 minutes, it’s perfect for a balanced dinner that is light, protein-packed, and adaptable to various dietary preferences.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stir Frying
- Cuisine: Asian-inspired
- Diet: Gluten Free (when using tamari or coconut aminos instead of soy sauce)
Ingredients
Scale
Protein and Vegetables
- 1 lb lean ground chicken
- 3 cups broccoli florets (fresh or frozen)
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 2 green onions, chopped
Sauces and Oils
- 2 tablespoons low sodium soy sauce
- 1 teaspoon sesame oil
- 2 tablespoons water or chicken broth
Optional Ingredients
- 1 teaspoon cornstarch (mixed with 1 tablespoon cold water)
- Pinch of red pepper flakes
Instructions
- Prepare Your Ingredients: Wash and cut the broccoli into bite-sized florets. Mince the garlic and ginger finely. Chop green onions and measure out the soy sauce, sesame oil, and water or chicken broth, ensuring everything is ready before cooking.
- Cook the Ground Chicken: Heat a non-stick pan or wok over medium-high heat with a touch of sesame oil. Add the ground chicken and break it apart using a spatula. Cook until no longer pink and slightly browned for added flavor.
- Add Aromatics: Stir in the minced garlic and ginger once the chicken is mostly cooked. Cook for 1-2 minutes until fragrant, without burning, to release their aroma.
- Toss in Broccoli and Sauce: Add broccoli florets and pour in the low sodium soy sauce along with water or chicken broth. Cover the pan and steam for 4-5 minutes until broccoli is tender but still crisp.
- Thicken the Sauce (Optional): If using cornstarch, mix it with cold water and drizzle into the pan, stirring quickly to thicken the sauce and give it a glossy finish that coats the chicken and broccoli.
- Finish and Garnish: Turn off the heat. Sprinkle chopped green onions and red pepper flakes if desired. Stir once more and serve immediately.
Notes
- Use fresh garlic and ginger rather than powders for more vibrant flavor.
- Do not overcook broccoli; keep it bright green and slightly crisp for best texture and nutrients.
- Opt for lean ground chicken to maintain a light and healthy dish.
- Adjust saltiness by using low sodium soy sauce and tasting as you cook.
- Chop all ingredients beforehand to streamline the cooking process.
Nutrition
- Serving Size: 1 serving
- Calories: 250 kcal
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 8 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 70 mg
Keywords: healthy, ground chicken, broccoli, stir fry, quick dinner, low fat, high protein, family-friendly, gluten free option