Chicken and Broccoli
This Chicken and Broccoli contains only 4g protein and 191 calories per serving — too low in protein to serve as a standalone meal-prep option. Quick-preps 4 servings on the stovetop if you need a vegetable base to combine with other proteins. Build this as a side component in your weekly prep rather than a primary protein dish.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •salt and pepper
- •Broccoli
- •Sesame Oil, Toasted(5g)
- •2/3 cup water
- •Soy Sauce, Low Sodium(80g)
- •Vinegar, Rice(45g)
- •Cornstarch(30g)
- •Honey(30g)
- •Garlic(120g)
- •Ginger, Ground(5g)
Instructions
- 1Heat 1 tablespoon olive oil in a large sauté pan over medium-high heat. Add chicken breasts, and season with a generous pinch of salt and pepper. Cook for about 5 minutes, stirring occasionally, until the chicken is browned and mostly cooked through.
- 2While the chicken is cooking, make your sauce. (See below.)
- 3Once the chicken is browned, add the remaining 1 tablespoon of olive oil and broccoli, and stir to combine. Continue cooking for an additional 3 minutes, until the broccoli is bright green. Stir in the sauce, and cook for an additional 1 minute until the sauce has thickened. Remove from heat and stir in the sesame oil until combined.
- 4Serve warm, garnished with green onions and toasted sesame seeds. Or transfer to a sealed container and refrigerate for up to 3 days.
- 5Whisk all ingredients together in a small bowl until combined.
Nutrition — Per Serving
191
calories
4g
protein
9g
fat
- Carbohydrates
- 25g
- Saturated fat
- 1.3g
- Sodium
- 726 mg
- Dietary fiber
- 1.0g
4 servings per batch · ~86g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken and Broccoli have per serving?
Each serving contains only 4g of protein and 191 calories, with 9g fat and 25g carbs. This is a vegetable-based dish insufficient as a primary protein source for your macros.
How long does Chicken and Broccoli take to prep?
Listed as quick prep and batches 4 servings, making it a fast side dish to round out your meal prep rotation. Scale the recipe up if you need more portions for the week.
Is Chicken and Broccoli good for fat loss?
At 191 calories per serving with minimal protein (4g), this works as a low-calorie vegetable base during fat loss phases. You'll need to pair it with a lean protein source to create a complete macro-balanced meal.
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