Name: Low Carb Chicken and Broccoli Stir-Fry Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4
Cuisine: Asian
Ingredients: ¼ cup low sodium soy sauce; ½ cup chicken broth; 1 tbsp cornstarch; 2 tbsp mirin; 1 tbsp sugar; 2 tsp sesame oil; ¼ tsp white pepper; 1 tbsp canola oil; 1 tbsp garlic; 1 tbsp ginger; 1 lb chicken breast; 2 cups broccoli florets; sesame seeds as garnish

Indulge in a flavorful and nutritious meal with this low-carb chicken and broccoli stir-fry. It's perfect for a quick weeknight dinner that's both satisfying and healthy. The combination of tender chicken, crisp broccoli, and a savory sauce ensures a delightful culinary experience.

Photos of Low Carb Chicken and Broccoli Stir-Fry Recipe

Some ingredients in this recipe might not be staples in every household. Mirin is a sweet rice wine used in Japanese cooking, and white pepper offers a milder flavor compared to black pepper. Make sure to pick these up at the supermarket if they're not part of your pantry.

Ingredients for Low Carb Chicken and Broccoli Stir-Fry

Low sodium soy sauce: This forms the base of the stir-fry sauce, providing a savory umami flavor with reduced salt content.

Chicken broth: Adds depth and richness to the sauce, enhancing the overall taste.

Cornstarch: Used as a thickening agent to give the sauce a glossy finish.

Mirin: A sweet rice wine that imparts a subtle sweetness to the dish.

Sugar: Balances out the savory elements of the sauce, adding a hint of sweetness.

Sesame oil: Provides a nutty aroma and flavor, often used in Asian cooking.

White pepper: Offers a milder, more earthy spice compared to black pepper.

Canola oil: A neutral cooking oil with a high smoke point, ideal for stir-frying.

Garlic: Adds a pungent, aromatic flavor that's essential in many stir-fries.

Ginger: Brings a warm, spicy undertone to the dish.

Chicken breast: Lean protein that cooks quickly and absorbs the flavors of the sauce.

Broccoli florets: Adds a fresh, crunchy texture and is packed with nutrients.

Sesame seeds: Used as a garnish to add a slight crunch and nutty flavor.

One reader, Beryl Andrus says:

This low carb chicken and broccoli stir-fry recipe is fantastic! The flavors blend perfectly, and it's so easy to make. The sauce is deliciously savory with a hint of sweetness. Perfect for a quick, healthy dinner.

Beryl Andrus

Essential Techniques for Making a Delicious Stir-Fry

How to whisk: Whisk the soy sauce, chicken broth, cornstarch, mirin, sugar, sesame oil, and white pepper until everything is completely dissolved. How to cook chicken: Cook the chicken in a skillet with canola oil on medium-high heat for about 2 to 3 minutes on each side until just cooked through. How to cook garlic and ginger: Cook the garlic and ginger in the skillet for 30 to 45 seconds until very fragrant but not browned. How to thicken sauce: Let the sauce cook with the broccoli for 2 to 3 minutes until thickened. How to garnish: Garnish the dish with sesame seeds if desired.

How To Make Low Carb Chicken and Broccoli Stir-Fry

Enjoy your protein and greens with this chicken and broccoli stir-fry recipe. It’s cooked in a slightly sweet and savory sauce with mirin and sesame oil.

Preparation: 15 minutes

Cooking: 15 minutes

Total: 30 minutes

Serves:

Ingredients

¼cuplow sodium soy sauce,or use gf soy sauce
½cupchicken broth
1tbspcornstarch
2tbspmirin
1tbspsugar
2tspsesame oil
¼tspwhite pepper
1tbspcanola oil,divided
1tbspgarlic,minced
1tbspginger,minced
1lbchicken breast,sliced very thinly
2cupsbroccoli florets
sesame seeds as garnish,if desired

Instructions

In a large measuring cup or bowl add the soy sauce, chicken broth, cornstarch, mirin, sugar, sesame oil, and white pepper. Whisk until everything is completely dissolved.
In a large skillet, add one teaspoon canola oil on medium-high heat and cook for about 2 to 3 minutes on each side half the chicken until just cooked through.
Repeat with the second half of the chicken and an additional teaspoon of oil. Remove the chicken to a plate.
Add in the remaining oil, garlic, and ginger and cook for 30 to 45 seconds until very fragrant but not browned.
Stir the garlic and ginger well and add in the sauce, whisking well.
Add in the broccoli and let the sauce cook for 2 to 3 minutes until thickened. Add in the chicken and stir well to coat.
Garnish with sesame seeds if desired.

Nutrition

Calories: 309.97kcal
Fat: 16.80g
Saturated Fat: 3.72g
Trans Fat: 0.13g
Monounsaturated Fat: 7.63g
Polyunsaturated Fat: 4.30g
Carbohydrates: 10.20g
Fiber: 0.24g
Sugar: 3.72g
Protein: 27.12g
Cholesterol: 73.47mg
Sodium: 698.28mg
Calcium: 40.11mg
Potassium: 469.25mg
Iron: 1.51mg
Vitamin A: 80.77µg
Vitamin C: 33.92mg

Mastering the Art of Stir-Frying: A Crucial Technique Tip

When cooking the chicken, make sure to slice it into thin, even pieces. This ensures that the chicken cooks quickly and evenly, preventing any pieces from being overcooked or undercooked. Additionally, when adding the garlic and ginger to the skillet, keep a close eye on them to avoid burning, as they can become bitter if overcooked.

Time-Saving Tips for Making Low Carb Chicken and Broccoli Stir-Fry

Prep ingredients ahead: Chop garlic, ginger, and broccoli in advance to save time during cooking.

Use pre-cooked chicken: Substitute with pre-cooked chicken breast to cut down on cooking time.

Make the sauce beforehand: Mix the soy sauce, chicken broth, cornstarch, mirin, sugar, sesame oil, and white pepper earlier and store in the fridge.

One-pan method: Cook everything in one skillet to reduce cleanup time.

Use frozen broccoli: Opt for frozen broccoli florets to skip washing and chopping.

Substitute Ingredients For Low Carb Chicken and Broccoli Stir-Fry Recipe

low sodium soy sauce - Substitute with coconut aminos: Coconut aminos are a lower-carb and gluten-free alternative that provides a similar umami flavor.
chicken broth - Substitute with vegetable broth: Vegetable broth can be used for a lighter flavor and to make the dish vegetarian-friendly.
cornstarch - Substitute with xanthan gum: Xanthan gum is a low-carb thickening agent that works well in stir-fries.
mirin - Substitute with dry sherry: Dry sherry provides a similar sweetness and depth of flavor without the added sugars.
sugar - Substitute with erythritol: Erythritol is a low-carb sweetener that can replace sugar without affecting blood sugar levels.
sesame oil - Substitute with avocado oil: Avocado oil has a high smoke point and a mild flavor, making it a good alternative for stir-frying.
white pepper - Substitute with black pepper: Black pepper is more commonly available and provides a similar spiciness.
canola oil - Substitute with olive oil: Olive oil is a healthier fat option and works well for cooking at medium-high heat.
garlic - Substitute with garlic powder: Garlic powder can be used if fresh garlic is unavailable, though it may be less pungent.
ginger - Substitute with ground ginger: Ground ginger can replace fresh ginger, though it has a more concentrated flavor.
chicken breast - Substitute with turkey breast: Turkey breast is lean and has a similar texture, making it a good low-carb alternative.
broccoli florets - Substitute with cauliflower florets: Cauliflower is low in carbs and provides a similar texture when stir-fried.
sesame seeds - Substitute with chopped almonds: Chopped almonds add a similar crunch and nutty flavor as a garnish.

Presenting Your Low Carb Chicken and Broccoli Stir-Fry

Use a pristine white plate: The clean, white background will make the vibrant colors of the chicken and broccoli pop, creating a visually appealing contrast.
Arrange the chicken elegantly: Slice the chicken breast into thin, even strips and fan them out in a semi-circle on one side of the plate.
Position the broccoli artfully: Place the broccoli florets in a neat pile next to the chicken, ensuring they are evenly distributed and not overcrowded.
Drizzle the sauce artistically: Use a small spoon to drizzle the thickened sauce over the chicken and broccoli, creating delicate lines and patterns.
Add a touch of garnish: Sprinkle a small amount of sesame seeds over the dish for a subtle crunch and visual appeal.
Incorporate fresh herbs: Add a few sprigs of fresh cilantro or scallions on top for a burst of color and freshness.
Serve with precision: Ensure that each element of the dish is placed with care and precision, reflecting the meticulous nature of a 3-Michelin-star presentation.

Essential Kitchen Tools for Making Stir-Fry Recipes

Measuring cup: Used to measure the liquid ingredients like soy sauce and chicken broth accurately.
Whisk: Essential for mixing the sauce ingredients until they are completely dissolved.
Large skillet: Needed for cooking the chicken and stir-frying the broccoli and sauce.
Tongs: Handy for turning the chicken pieces while cooking to ensure they are evenly cooked.
Plate: Used to temporarily hold the cooked chicken before adding it back to the skillet.
Garlic press: Useful for mincing the garlic quickly and efficiently.
Grater: Ideal for grating the ginger to release its flavor.
Spatula: Helps in stirring the garlic, ginger, and sauce in the skillet.
Measuring spoons: Necessary for measuring smaller quantities of ingredients like cornstarch, mirin, sugar, sesame oil, and white pepper.
Serving dish: For presenting the finished stir-fry, garnished with sesame seeds.
Knife: Required for cutting the chicken breast into pieces.
Cutting board: Provides a safe surface for cutting the chicken and preparing other ingredients.
Mixing bowl: Useful for combining the sauce ingredients if you prefer not to use a measuring cup.
Spice grinder: Optional but can be used to grind fresh white pepper for a more intense flavor.

Preserving Your Stir-Fry: Storage and Freezing Tips

To store leftover chicken and broccoli stir-fry, allow it to cool completely to room temperature before transferring it to an airtight container. Refrigerate for up to 3-4 days.
When ready to reheat, warm the stir-fry in a skillet over medium heat until heated through, stirring occasionally. You may need to add a splash of chicken broth or water to help loosen the sauce.
For longer storage, you can freeze the stir-fry for up to 2-3 months. To do this, transfer the cooled stir-fry to a freezer-safe container or resealable plastic bag, removing as much air as possible before sealing.
To thaw frozen stir-fry, place the container in the refrigerator overnight or for several hours until completely thawed. Alternatively, you can reheat the frozen stir-fry directly in a skillet over low heat, stirring frequently and adding a little liquid as needed.
When freezing, it's best to store the chicken and broccoli separately from the sauce. This helps prevent the broccoli from becoming too soft and mushy when reheated. To do this, freeze the sauce in a separate container or bag, and then combine it with the chicken and broccoli when reheating.
If you plan on making the stir-fry ahead of time for meal prep, undercook the broccoli slightly so that it retains some crunch after reheating. This will help maintain a better texture when you reheat the dish later.

How To Reheat Leftover Chicken and Broccoli Stir-Fry

Reheat the chicken and broccoli stir-fry in a skillet or wok over medium-high heat. Add a splash of chicken broth or water to help steam the broccoli and prevent the dish from drying out. Stir occasionally until heated through, about 3-5 minutes.
For a quick and easy reheating method, place the leftover stir-fry in a microwave-safe dish. Cover the dish with a damp paper towel to help retain moisture. Microwave on high for 1-2 minutes, stirring halfway through, until the dish is heated through and the broccoli is tender-crisp.
If you have an air fryer, you can use it to reheat the chicken and broccoli stir-fry. Preheat the air fryer to 350°F (175°C). Place the leftovers in the air fryer basket and cook for 3-4 minutes, shaking the basket halfway through, until the dish is heated through and the broccoli is crisp.
For a crispy texture, reheat the stir-fry in a preheated oven at 400°F (200°C). Spread the leftovers on a baking sheet lined with parchment paper. Bake for 5-7 minutes, or until the dish is heated through and the edges of the chicken and broccoli are slightly crispy.
If you have a steamer basket, you can use it to gently reheat the chicken and broccoli stir-fry. Bring a pot of water to a boil, then place the leftovers in the steamer basket. Cover and steam for 2-3 minutes, or until the dish is heated through and the broccoli is tender-crisp.

Interesting Trivia About Chicken and Broccoli Stir-Fry

A random fact about this recipe is that mirin is a type of rice wine similar to sake but with a lower alcohol content and higher sugar content. It adds a subtle sweetness and depth of flavor to the stir-fry.

Budget-Friendly Cooking: Is This Stir-Fry Recipe Economical?

This low carb chicken and broccoli stir-fry recipe is quite cost-effective for a household. The main ingredients like chicken breast, broccoli florets, and common pantry items such as soy sauce and chicken broth are relatively inexpensive. The total cost for a household of 4 people is approximately $12-$15. Overall Verdict: 8/10.

Is This Chicken and Broccoli Stir-Fry Healthy?

This chicken and broccoli stir-fry recipe has some healthy elements, but there's room for improvement. On the positive side, it includes:

Lean protein from the chicken breast
Nutrient-dense broccoli, providing fiber, vitamins, and minerals
Ginger and garlic, which offer anti-inflammatory and immune-boosting properties

However, the recipe also contains some less healthy components:

Cornstarch, which is a refined carbohydrate
Sugar and mirin, adding extra calories and carbs
Canola oil, a processed oil high in omega-6 fatty acids

To make this recipe healthier, consider the following adjustments:

Replace the cornstarch with arrowroot powder or coconut flour for a lower-carb, less processed thickener
Omit the sugar and reduce the mirin to 1 tbsp to minimize added sugars
Use avocado oil or coconut oil instead of canola oil for a healthier cooking fat
Increase the amount of broccoli to 3-4 cups for added fiber and nutrients
Add other colorful vegetables like bell peppers, carrots, or mushrooms to boost the overall nutrient profile
Use coconut aminos as a soy-free, lower-sodium alternative to soy sauce
Serve over cauliflower rice or zucchini noodles instead of traditional rice for a low-carb option

By making these simple changes, you can transform this stir-fry into a more nutrient-dense, well-rounded meal that supports your health goals without sacrificing flavor.

Editor's Take on This Delightful Stir-Fry Recipe

This low carb chicken and broccoli stir-fry recipe is a well-balanced and flavorful dish. The combination of soy sauce, mirin, and sesame oil provides a rich umami base, while the ginger and garlic add a fragrant depth. The use of chicken broth and cornstarch ensures a silky, thickened sauce that clings beautifully to the chicken and broccoli. The dish is quick to prepare, making it perfect for a weeknight meal. Garnishing with sesame seeds adds a pleasant crunch and visual appeal. Overall, it's a nutritious and satisfying option for those looking to reduce their carbohydrate intake.

Enhance Your Low Carb Chicken and Broccoli Stir-Fry Recipe with These Unique Side Dishes:

Cauliflower Rice: Transform your cauliflower into a fluffy, rice-like side that perfectly complements the chicken and broccoli stir-fry. Lightly sautéed with a hint of garlic and olive oil, this dish adds a subtle nutty flavor and a delightful crunch.

Zucchini Noodles: Spiralize fresh zucchini into long, elegant noodles and lightly toss them in a pan with a splash of olive oil and a sprinkle of parmesan cheese. These vibrant green noodles offer a refreshing contrast and a low-carb alternative to traditional pasta.

Miso Soup: A warm bowl of miso soup with tofu cubes, seaweed, and finely chopped scallions can add a comforting and savory touch to your meal. The umami-rich broth pairs beautifully with the flavors of the stir-fry.

Avocado Salad: Create a creamy and refreshing avocado salad with diced avocado, cherry tomatoes, red onion, and a zesty lime dressing. This vibrant salad adds a burst of color and a creamy texture that balances the stir-fry's savory notes.

Roasted Brussels Sprouts: Oven-roasted brussels sprouts with a drizzle of balsamic glaze and a sprinkle of sea salt offer a caramelized, slightly sweet side that complements the savory and umami flavors of the stir-fry. The crispy edges and tender centers make for a delightful contrast.

Exploring Similar Recipes to Low Carb Chicken and Broccoli Stir-Fry

Spicy Garlic Shrimp Stir-Fry: Dive into a zesty and flavorful main course with succulent shrimp, vibrant bell peppers, and a kick of chili flakes. This dish is perfect for those who love a bit of heat and a lot of flavor.

Beef and Asparagus Stir-Fry: Experience a delightful combination of tender beef strips and crisp asparagus in a savory sauce. This quick and easy main course is perfect for a weeknight dinner.

Tofu and Vegetable Stir-Fry: Enjoy a healthy and satisfying vegetarian option with this stir-fry featuring protein-packed tofu and a medley of colorful vegetables. It's a great way to get your daily dose of greens.

Sweet and Sour Chicken Stir-Fry: Indulge in a classic main course with a tangy twist. This dish combines juicy chicken pieces with a sweet and sour sauce, complemented by pineapple chunks and crunchy bell peppers.

Ginger Beef and Broccoli: Savor the harmonious blend of tender beef and fresh broccoli in a fragrant ginger sauce. This main course is both comforting and nutritious, perfect for any night of the week.

Appetizers and Desserts to Elevate Your Stir-Fry Meal

Appetizers:

Stuffed Mushrooms: Stuffed Mushrooms are a delightful start to any meal. Begin by hollowing out large mushroom caps and filling them with a savory mixture of cream cheese, garlic, and finely chopped spinach. Add a touch of parmesan cheese for a rich, umami flavor. Bake until the mushrooms are tender and the filling is golden brown. Garnish with fresh parsley for a pop of color and freshness.

Caprese Skewers: Caprese Skewers offer a fresh and vibrant start to your meal. Skewer cherry tomatoes, fresh mozzarella balls, and basil leaves in an alternating pattern. Drizzle with a reduction of balsamic vinegar and a splash of extra virgin olive oil. Sprinkle with a pinch of sea salt and freshly cracked black pepper to enhance the flavors. Serve chilled for a refreshing bite.

Desserts:

Chocolate Mousse: Indulge in a velvety chocolate mousse that melts in your mouth. This rich and creamy delight is perfect for those who crave a luxurious treat without the guilt. The smooth texture and deep chocolate flavor make it an irresistible choice. Top it with a dollop of whipped cream and a sprinkle of cocoa powder for an elegant finish. Pair it with fresh berries to add a burst of freshness and a pop of color to your dessert table.

Lemon Cheesecake: Savor the zesty and refreshing lemon cheesecake that offers a perfect balance of tartness and sweetness. The creamy cheesecake base is infused with bright lemon flavor, making each bite a delightful experience. A buttery almond crust adds a satisfying crunch, while a light lemon glaze on top enhances the citrusy notes. Garnish with thin slices of lemon and a sprig of mint for a visually stunning presentation.

Why trust this Low Carb Chicken and Broccoli Stir-Fry Recipe:

This low carb chicken and broccoli stir-fry recipe is a perfect blend of flavors and nutrition. The combination of soy sauce, mirin, and sesame oil creates a deliciously savory sauce, while the chicken breast and broccoli florets provide a healthy, protein-packed meal. The use of low sodium soy sauce and chicken broth ensures a lighter, healthier dish without sacrificing taste. Plus, the quick cooking time makes it an ideal option for busy weeknights. Trust this recipe for its balance of taste, health, and convenience.

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FAQ:

How can I make this recipe even lower in carbs?

You can skip the sugar or use a sugar substitute like stevia. Also, make sure to use a low-carb thickener instead of cornstarch, such as xanthan gum.

Can I use frozen broccoli instead of fresh?

Yes, you can use frozen broccoli. Just make sure to thaw and drain it well before adding it to the skillet to avoid excess water in the stir-fry.

What can I use instead of mirin?

If you don't have mirin, you can use a dry sherry or a bit of rice vinegar mixed with a pinch of sugar as a substitute.

How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat until warmed through.

Can I add other vegetables to this stir-fry?

Absolutely! Feel free to add other low-carb veggies like bell peppers, zucchini, or snap peas to make the dish more colorful and nutritious.