
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
- 1Pat the chicken dry with paper towels, then toss with cornstarch, salt, and pepper in a medium bowl until evenly coated.
- 2Whisk together the soy sauce, honey, rice vinegar, garlic, ginger, remaining cornstarch, and 3 tablespoons water in a small bowl; set aside.
- 3Heat vegetable oil in a large skillet or wok over medium-high heat until shimmering, about 1 minute. Add the chicken and sear 3–4 minutes per side until golden brown and internal temperature reaches 165°F; transfer to a clean plate.
- 4Add remaining vegetable oil to the skillet over medium-high heat. Add the broccoli florets and cook 4–5 minutes, stirring occasionally, until crisp-tender and lightly charred at the edges.
- 5Return the chicken to the skillet, pour the sauce over top, and stir to combine. Cook 1–2 minutes over medium-high heat until the sauce thickens and coats the chicken and broccoli.
- 6Remove from heat, drizzle with toasted sesame oil, and stir in the green onions and sesame seeds.
- 7Divide the stir fry evenly into 3 airtight containers while hot, allowing to cool slightly before sealing.
- 8Store in the refrigerator for up to 4 days. Reheat gently in a skillet over medium heat or microwave, adding a splash of water if needed to loosen the sauce.
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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