365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!There’s something irresistibly comforting about a warm, savory dish of chicken and broccoli.
The combination of tender chicken and crisp-tender broccoli creates a balanced meal that satisfies both the palate and the body.
I remember first encountering this dish at a bustling food market in Hong Kong, where the aromas of garlic and ginger filled the air.
It’s a perfect choice for a weekday dinner, offering a quick and nutritious solution after a long day.
The blend of umami-rich soy, the nuttiness of sesame oil, and the freshness of vegetables make it a perennial favorite.
Whether you’re a novice cook or a seasoned chef, this dish promises to deliver delicious results with minimal fuss.
The History and Cultural Significance
• Chicken and Broccoli traces its origins to Chinese-American cuisine, where it was originally created as a melding of traditional Chinese flavors with American ingredients.
• The dish evolved over decades as it adapted to local tastes and ingredient availability, eventually becoming a staple in many Western households.
• In Chinese-American culture, this dish traditionally appears at family gatherings and celebrations, symbolizing prosperity and health due to its nutritious ingredients.
• While many variations exist across different regions, the authentic version maintains a delicate balance of fresh vegetables and tender meat that sets it apart from imitations.
Recipe Overview
Nutritional Information (per serving)
Essential Equipment Guide
Wok or Large Skillet: A wide, flat-bottomed pan provides even heat distribution and enough surface area to stir-fry ingredients quickly, preserving their texture and flavor. If unavailable, a large sauté pan can be used, but look for one with a non-stick surface to avoid sticking.
Sharp Chef’s Knife: Essential for efficiently slicing chicken and broccoli. A sharp knife ensures clean cuts, preserving the texture and appearance of the ingredients. Alternatives include a santoku knife, which is also well-suited for chopping vegetables.
Steamer Basket: Steaming broccoli helps retain its vibrant color and nutritional value. A metal or bamboo steamer basket works well, but a colander set over a pot of boiling water can suffice in a pinch.
Ingredients
For the Chicken
|
|
| Amount | Ingredient | Notes |
|---|---|---|
| 1 pound | chicken breast | thinly sliced to ensure even cooking |
| 1 tablespoon | soy sauce | adds umami flavor and richness |
For the Vegetables
| Amount | Ingredient | Notes |
|---|---|---|
| 2 cups | broccoli florets | washed and cut into bite-sized pieces |
| 1 medium | red bell pepper | sliced for color and sweetness |
For the Sauce
| Amount | Ingredient | Notes |
|---|---|---|
| 2 tablespoons | soy sauce | rich, savory base |
| 1 tablespoon | oyster sauce | adds depth and umami |
| 1 teaspoon | sesame oil | for nutty aroma |
Seasonings
| Amount | Ingredient | Notes |
|---|---|---|
| 2 cloves | garlic | minced, for flavor |
| 1 teaspoon | ginger | grated, for warmth and zest |
Preparation Methods
Velveting: This technique involves marinating the chicken in a mixture of egg white, cornstarch, and soy sauce to create a protective coating. It keeps the chicken juicy and tender during cooking. Mastering this technique ensures restaurant-quality meat texture.
Stir-Frying: A quick cooking method using high heat and constant stirring. It ensures even cooking while preserving the texture and color of the ingredients. Practice maintaining the right heat level and stirring rhythm for optimal results.
Steaming: Gently cooking vegetables over boiling water. This method retains nutrients and color, providing a crisp-tender texture to broccoli. Ensure the steam basket is not submerged and cover the pot to trap steam effectively.
Step 1: Prepare Ingredients
Gather all ingredients and equipment.
Thinly slice the chicken breast against the grain.
Cut broccoli florets into bite-sized pieces and slice the bell pepper.
Mince the garlic and grate the ginger for the sauce.
Step 2: Velvet the Chicken
In a bowl, combine sliced chicken with soy sauce.
Add a tablespoon of cornstarch and mix until chicken is evenly coated.
Let it marinate for 10 minutes to tenderize.
Ensure chicken pieces are separate and not clumped together.
Step 3: Steam the Broccoli
Fill a pot with an inch of water and bring to a boil.
Place broccoli florets in a steamer basket over the pot.
Cover and steam for 3-4 minutes until bright green and tender-crisp.
Remove from heat and set aside.
Step 4: Heat the Wok
Place a wok on high heat until it begins to smoke slightly.
Add a tablespoon of oil and swirl to coat the sides.
Wait until the oil shimmers to ensure proper temperature.
Avoid overcrowding to maintain high heat.
Step 5: Stir-Fry Chicken
Add marinated chicken to the hot wok in a single layer.
Stir-fry for 3-4 minutes until golden brown and cooked through.
Ensure constant movement to prevent sticking.
Remove chicken from wok and set aside.
Step 6: Stir-Fry Vegetables
In the same wok, add a little more oil if needed.
Add garlic and ginger, sautéing for 30 seconds until fragrant.
Add bell pepper slices and stir-fry until slightly softened.
Return steamed broccoli to the wok.
Step 7: Combine Chicken and Sauce
Return the cooked chicken to the wok with the vegetables.
Add soy sauce, oyster sauce, and sesame oil.
Stir everything together to coat evenly in the sauce.
Cook for an additional 1-2 minutes to meld flavors.
Step 8: Serve and Enjoy
Transfer the chicken and broccoli mixture to a serving dish.
Garnish with sesame seeds for added crunch.
Serve immediately while hot.
Pair with steamed rice or noodles for a complete meal.
Critical Timing and Temperature Guide
Velveting Chicken: Marinate for at least 10 minutes for optimal tenderness. Avoid over-marination as it can lead to mushy texture.
Steaming Broccoli: Steam for 3-4 minutes until bright green and tender-crisp. Over-steaming results in loss of nutrients and vibrant color.
Stir-Frying: High heat is crucial. Cook ingredients quickly and keep them moving to avoid burning or sticking.
Pro Tips for Chicken and Broccoli
• Ingredient Selection: Choose fresh broccoli with firm stalks and vibrant green florets for the best texture and flavor.
• Preparation Secret: Slightly freeze chicken before slicing for easier handling and more uniform cuts.
• Temperature Management: Preheat the wok until it smokes slightly before adding oil to ensure a proper sear.
• Texture Enhancement: Steam broccoli just until tender-crisp to maintain its natural crunch and color.
• Flavor Layering: Use both soy sauce and oyster sauce for a deeper umami profile that enhances the dish's complexity.
• Make-Ahead Strategies: Prepare and marinate chicken a day in advance; store in an airtight container in the refrigerator.
• Restaurant-Quality Finishing Touches: Garnish with toasted sesame seeds or sliced scallions for added color and texture.
• Equipment Optimization: Use a heavy-bottomed wok for better heat retention and even cooking.
Troubleshooting Common Issues
• Chicken Too Dry: Overcooking or insufficient marination can cause dryness. Ensure proper velveting and monitor cooking time closely.
• Broccoli Overcooked: Steaming for too long or using too much water can result in mushy broccoli. Use a timer and check for tender-crisp texture.
• Sauce Too Salty: Excessive soy sauce can lead to overpowering saltiness. Balance with a touch of sugar or a splash of water.
• Vegetables Soggy: Stir-fry at high heat to evaporate excess moisture quickly. Avoid adding too many ingredients at once.
• Lack of Flavor Depth: Ensure garlic and ginger are sautéed until fragrant to release their full flavor potential.
Variations and Regional Differences
• Chinese-Style: Incorporates Chinese rice wine in the marinade for added sweetness and depth.
• Thai Variation: Adds Thai basil and chili peppers for a spicy, aromatic twist.
• Western Adaptation: Includes cheese sauce for a creamy, comforting version popular in American households.
• Korean-Inspired: Uses gochujang (Korean chili paste) for a spicy, umami-packed flavor profile.
Food Science Behind the Recipe
• Maillard Reaction: Occurs when chicken is seared at high heat, creating a rich, browned crust that enhances flavor.
• Steam Cooking: Preserves nutrients and color in broccoli by cooking it gently without submerging in water.
• Emulsification: The combination of soy sauce and sesame oil forms a stable sauce that evenly coats the ingredients.
Frequently Asked Questions
What's the most common mistake people make when preparing Chicken and Broccoli? Overcooking the chicken, which can lead to a tough texture. Ensure proper marination and monitor cooking time closely.
Can I use frozen broccoli instead of fresh? Yes, but be sure to thaw and drain excess moisture to prevent sogginess during cooking.
Is there a vegetarian version of this dish? Absolutely! Substitute chicken with firm tofu or seitan for a plant-based alternative.
How do I store leftovers? Store in an airtight container in the refrigerator for up to 3 days. Reheat gently to avoid overcooking.
Can I make this dish gluten-free? Use tamari instead of soy sauce to accommodate gluten-free diets.
What can I serve with Chicken and Broccoli? Steamed rice or noodles complement the dish well, adding a satisfying base.
How do I prevent vegetables from getting soggy? Ensure the wok is hot and avoid overcrowding to maintain high heat and quick cooking.
Serving and Presentation Guide
• Traditional Presentation: Serve family-style on a large platter, garnished with sesame seeds and scallions.
• Modern Plating: Arrange chicken and broccoli neatly on individual plates with a drizzle of sauce for a refined look.
• Casual Buffet: Arrange components separately for guests to build their own plates, offering various accompaniments like rice and noodles.
• Minimalist Style: Focus on clean lines and simple garnishes, using white plates to emphasize the dish's vibrant colors.
Conclusion
Chicken and Broccoli is a versatile dish that fits seamlessly into any kitchen repertoire.
Its simplicity and depth of flavor make it a reliable go-to for both everyday meals and special occasions.
Try this recipe for a taste of comfort and tradition in every bite.
