Chicken and Broccoli Stir Fry
Chicken and Broccoli Stir Fry delivers 52g protein and 528 calories per serving, hitting the protein-dense sweet spot for controlled meal prep. Quick-preps 3 servings on the stovetop with efficient cooking, allowing flexible portion control through your week. The lower calorie count supports fat-loss phases while keeping your protein intake high.
Ingredients
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Cornstarch(15g)
- •1/4 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Soy Sauce, Low Sodium(80g)
- •1/4 cup water
- •Honey(30g)
- •Vinegar, Rice(23g)
- •Garlic(15g)
- •Ginger, Fresh Root(15g)
- •Vegetable oil(15g)
- •Broccoli(1440g)
- •Sesame Oil, Toasted(10g)
- •Green Onion (Scallion)(120g)
- •Sesame seeds(10g)
Instructions
- 1Place the chicken in a medium bowl and toss with 2 teaspoons of the cornstarch, salt, and pepper.
- 2In a small mixing bowl or liquid measuring cup, stir together the soy sauce, water, honey, rice vinegar, garlic, ginger, and remaining 1 teaspoon cornstarch.
- 3In a large nonstick skillet or wok, heat 1/2 tablespoon oil over medium-high. Once the oil is hot and shimmering, add the chicken, 1/4 teaspoon salt, and the pepper. Sear the chicken on all sides until it is golden and cooked through, about 4 minutes. Remove to a plate.
- 4Add another 1/2 tablespoon oil to the skillet. Add the broccoli. Cook, stirring occasionally, until the broccoli is crisp-tender, about 5 minutes.
- 5Return the chicken to the pan and pour the sauce over the top. Stir to combine, then let cook until the sauce has thickened a little, about 1 minute. Stir in the sesame oil and green onion. Sprinkle with sesame seeds. Enjoy hot with rice.
Nutrition — Per Serving
528
calories
52g
protein
16g
fat
- Carbohydrates
- 52g
- Saturated fat
- 2.9g
- Sodium
- 1195 mg
- Dietary fiber
- 14.4g
3 servings per batch · ~742g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken and Broccoli Stir Fry have per serving?
Each serving contains 52g of protein and 528 calories with 16g fat and 52g carbs — delivering excellent protein-to-calorie efficiency. This hits a strong macro balance for both muscle gain and fat loss goals.
How long does Chicken and Broccoli Stir Fry take to prep?
Quick prep designation with 3 servings per batch means you'll need to multiply the recipe 2-3 times for a full week of meals. Total cooking time is minimal, making it repeatable if batch-cooking multiple rounds.
Is Chicken and Broccoli Stir Fry good for muscle gain?
At 52g protein and 528 calories per serving with matched carbs (52g), this recipe is purpose-built for muscle gain phases where protein and glycogen replenishment are priorities. The balanced macro profile supports post-workout recovery effectively.
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