Heart-Healthy Chicken and Broccoli Stir Fry

Savor the vibrant flavors of this Heart-Healthy Chicken and Broccoli Stir Fry, a quick and wholesome dinner option that's ready in just 30 minutes! Featuring tender, marinated skinless chicken breast, crisp broccoli florets, and sweet red bell peppers, this dish is tossed in a savory low-sodium soy sauce infused with garlic and fresh ginger for a punch of flavor. With a light sesame oil and olive oil base, this recipe keeps things nutritious without sacrificing taste. Topped with crunchy sesame seeds and scallions, it's a visually appealing, one-pan meal perfect for busy weeknights. Serve it on its own or over fiber-rich quinoa or brown rice for a satisfying, heart-healthy dinner the whole family will love. Ideal for fans of quick stir-fry recipes, healthy chicken dinners, and low-sodium options!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 lb skinless chicken breast
• 3 cups broccoli florets
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic
• 1 tablespoon fresh ginger
• 1 teaspoon cornstarch
• 1 red bell pepper
• 0.5 cup low-sodium chicken broth
• 1 teaspoon sesame seeds
• 2 tablespoons olive oil
• 2 scallions
• 0.5 teaspoon black pepper

Directions

Step 1

Start by slicing the skinless chicken breast into thin strips, around 1/4-inch thick, and set aside.

Step 2

Prepare the broccoli florets by washing and trimming them, ensuring they are in bite-sized pieces.

Step 3

Mince the garlic cloves and finely grate the fresh ginger.

Step 4

Slice the red bell pepper into thin strips and chop the scallions, separating the white and green parts.

Step 5

In a small bowl, mix the low-sodium soy sauce, sesame oil, minced garlic, grated ginger, cornstarch, and black pepper. Stir well to create the marinade.

Step 6

Place the chicken strips into the marinade and coat them thoroughly. Allow the chicken to marinate for at least 10 minutes.

Step 7

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.

Step 8

Add the broccoli florets and red bell pepper slices to the skillet. Stir fry for about 3-4 minutes until they begin to soften but still maintain a slight crunch. Remove from the skillet and set aside.

Step 9

In the same skillet, add the remaining tablespoon of olive oil. Add the marinated chicken strips in a single layer. Cook for about 5-6 minutes or until the chicken is golden brown and cooked through.

Step 10

Reduce the heat to medium. Add the low-sodium chicken broth to the skillet and return the cooked broccoli and bell peppers to the pan. Toss everything together to coat the vegetables in the sauce. Allow it to cook for an additional 2-3 minutes.

Step 11

Sprinkle the sesame seeds and sliced scallion greens over the stir fry before serving.

Step 12

Serve the heart-healthy chicken and broccoli stir fry hot, either on its own or over brown rice or quinoa for a complete meal.

Nutrition Facts

Serving size	(1101.3g)

Amount per serving	% Daily Value*
Calories	1309.3

Total Fat 60.1g	0%
Saturated Fat 11.1g	0%
Polyunsaturated Fat 9.2g
Cholesterol 372.8mg	0%
Sodium 1958.3mg	0%
Total Carbohydrate 31.8g	0%
Dietary Fiber 10.7g	0%
Total Sugars 8.8g
Protein 157.7g	0%

Vitamin D 0IU	0%
Calcium 217.6mg	0%
Iron 8.2mg	0%
Potassium 408.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.6%

Protein: 48.6%

Carbs: 9.8%