PF
Delicious stir-fry of chicken and vegetables on a white plate for a healthy meal.
Stovetop~30 minComplexity

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.

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Ingredients

3 servings
  • 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

  1. 1Pat the chicken dry with paper towels, then toss with cornstarch, salt, and pepper in a medium bowl until evenly coated.
  2. 2Whisk together the soy sauce, honey, rice vinegar, garlic, ginger, remaining cornstarch, and 3 tablespoons water in a small bowl; set aside.
  3. 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.
  4. 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.
  5. 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.
  6. 6Remove from heat, drizzle with toasted sesame oil, and stir in the green onions and sesame seeds.
  7. 7Divide the stir fry evenly into 3 airtight containers while hot, allowing to cool slightly before sealing.
  8. 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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Common questions

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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