There’s something about a weeknight dinner that needs to feel a little less stressful than the rest of the day. This low calorie chicken and broccoli dish is that kind of meal — it’s straightforward, colorful, and hits the balance between healthy and comforting without fuss. I remember one evening when I was juggling a call and dinner prep, and the smell of garlic and ginger sizzling in the pan offered a small, welcome pause. The broccoli crackled just right, and the sauce thickened slowly, coating everything in a gentle, savory hug. I wasn’t perfectly on schedule, and maybe I stirred a few times too many, but that’s what made it feel like my own.
Why You’ll Love It:
- It moves fast, which means less time fretting and more time actually sitting down to eat.
- The flavors are bright but not overwhelming — a nice break from heavy, complicated sauces.
- It’s simple — and that’s kind of the point. No complicated ingredients or steps.
- Perfect for those days when you want to eat healthy but aren’t in the mood to sacrifice taste.
If you’re nervous about balancing the sauce or getting the broccoli just right, don’t worry — it’s forgiving. A little extra stir or a slightly softer veggie still tastes great.
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Low Calorie Chicken and Broccoli
- Total Time: 25 minutes
- Yield: 4 1x
Description
A healthy and delicious low calorie chicken and broccoli stir-fry that is quick to prepare and perfect for a nutritious meal.
Ingredients
1 pound boneless, skinless chicken breast, thinly sliced
4 cups broccoli florets
1 tablespoon olive oil
3 cloves garlic, minced
1 teaspoon fresh ginger, grated
2 tablespoons low sodium soy sauce
1 tablespoon oyster sauce
1 teaspoon cornstarch
1/4 cup water
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper flakes
Instructions
In a small bowl, mix the low sodium soy sauce, oyster sauce, cornstarch, and water until smooth. Set aside.
Heat olive oil in a large skillet or wok over medium-high heat.
Add the minced garlic and grated ginger to the skillet and sauté for 1 minute until fragrant.
Add the sliced chicken breast to the skillet and cook for 5-6 minutes, stirring occasionally, until the chicken is cooked through and no longer pink.
Add the broccoli florets to the skillet and stir-fry for 4-5 minutes until the broccoli is tender-crisp.
Pour the sauce mixture over the chicken and broccoli, stirring well to coat evenly.
Cook for an additional 2-3 minutes until the sauce thickens and coats the ingredients.
Season with black pepper and crushed red pepper flakes, stirring to combine.
Remove from heat and serve immediately.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Kitchen Notes:
This recipe doesn’t call for any fancy gadgets — a sturdy skillet or wok works just fine. I usually serve it over steamed rice or sometimes just on its own when I’m cutting carbs, and it still feels filling. If you want to switch things up, try swapping broccoli for snap peas or even green beans. Sometimes I toss in a handful of cashews for crunch, though I haven’t tested that every time. A splash of lemon juice at the end can brighten it up if you like.
FAQ:
Can I use frozen broccoli? Yes, but let it thaw and drain a bit so it doesn’t water down the sauce.
Is this dish spicy? It has a gentle kick from crushed red pepper flakes, but you can easily skip them if you prefer mild.
Can I prepare parts ahead? You can slice chicken and prep sauce earlier, but cook fresh for the best texture.
Give this low calorie chicken and broccoli a try next time you want something quick, healthy, and satisfying. It’s the kind of recipe that quietly earns a regular spot on your weeknight menu.