Chinese · dinner, lunch
Chicken and Broccoli Stir-Fry
Video by ChineseHealthyCook on YouTube · Open on YouTube
- Low carb (9.9 g net carbs) but not keto: 41% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free with a swap: Use a gluten-free oyster sauce or tamari
- Dairy-free
- Nut-free
Contains: Gluten, Molluscs, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Lean chicken breast and a big portion of broccoli: one serve gives more than 25 g of protein, fibre and more than a day's vitamin C, with the vegetables steamed in the pan instead of fried.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 13
Method
Tap a time to watch that step in the video.
- Slice the chicken thinly. Season with a little salt and white pepper, mix in a splash of water, then ½ tsp potato starch and a little oil. Leave 5–10 minutes. 1:04
- Mix the oyster sauce, 1 tsp potato starch and ¼ cup water into a slurry. 3:10
- Heat a pan over high heat, add the oil and stir-fry the chicken for a few minutes until no pink remains. Set it aside. 3:35
- Add a little water to the pan and bring it to a boil. Add the broccoli, carrot, a pinch of salt and the garlic, cover and steam 1½–2 minutes, depending on how crunchy you like it. 4:50
- Return the chicken, turn the heat to medium, stir in the slurry until glossy, and finish with a drizzle of sesame oil if you like. 5:43
Tip. Serves 2 with rice (our estimate). Thinly sliced chicken thigh, prawns or tofu can stand in for the breast. Add more water to the slurry if you like extra sauce.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 15%
- Protein 41%
- Fat 44%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High115%
104 mg a serve, mostly from broccoli (98%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High104%
125 µg a serve, mostly from broccoli (92%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High55%
0.9 g a serve, mostly from canola oil (94%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High45%
25 µg a serve, mostly from chicken breast (84%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High43%
0.7 mg a serve, mostly from chicken breast (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High21%
186 µg a serve, mostly from carrot (79%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High20%
79 µg a serve, mostly from broccoli (90%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E Source19%
2.8 mg a serve, mostly from canola oil (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source13%
630 mg a serve, mostly from broccoli (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source12%
49 mg a serve, mostly from broccoli (48%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source12%
1.3 mg a serve, mostly from chicken breast (57%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 Source12%
0.3 µg a serve, mostly from chicken breast (87%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron Source10%
1.7 mg a serve, mostly from broccoli (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 2
Calcium6%
82 mg a serve, mostly from broccoli (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0.1 µg a serve, mostly from chicken breast (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by ChineseHealthyCook; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.