Chicken and Broccoli Stir-Fry Meal Prep
Chicken and Broccoli Stir-Fry is a classic dish that combines tender chicken breast, crisp broccoli, and a savory sauce for a delicious and nutritious meal. Perfect for meal prep, this dish can be easily made in advance and enjoyed throughout the week. Whether you’re looking for a quick lunch or a satisfying dinner, this stir-fry is a fantastic option that’s full of flavor and packed with nutrients.
Chicken and Broccoli Stir-Fry is a staple in many households, known for its simplicity, deliciousness, and nutritional benefits. This dish features succulent pieces of chicken breast, perfectly cooked broccoli florets, and a rich, flavorful sauce made from soy sauce, garlic, ginger, and a hint of sweetness. It’s a well-balanced meal that provides a good source of protein, vitamins, and minerals.
The beauty of this dish lies in its versatility and ease of preparation. It’s perfect for meal prep because it reheats well and maintains its flavor and texture throughout the week. Plus, you can customize the recipe by adding other vegetables or adjusting the sauce to suit your taste preferences. This Chicken and Broccoli Stir-Fry is a go-to recipe for those who want a quick, healthy, and delicious meal ready in no time.
When you prepare Chicken and Broccoli Stir-Fry for meal prep, you can look forward to having a nutritious and tasty meal ready to go whenever you need it. The tender chicken and crisp broccoli, coated in a savory sauce, create a delightful combination that is both satisfying and healthy. This dish is perfect for busy weekdays when you want something quick and delicious without compromising on nutrition.
Tools to Use
To make Chicken and Broccoli Stir-Fry, you’ll need:
- Large skillet or wok: For cooking the stir-fry.
- Mixing bowls: For preparing the sauce and marinating the chicken.
- Knife and cutting board: For chopping the chicken and vegetables.
- Measuring cups and spoons: For precise measurements.
- Spatula: For stirring the ingredients.
- Meal prep containers: For storing the prepared stir-fry.
Ingredients
For the Stir-Fry:
- 1 pound chicken breast, cut into bite-sized pieces
- 4 cups broccoli florets
- 1 tablespoon vegetable oil
- 3 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 bell pepper, sliced (optional)
- 1 carrot, julienned (optional)
For the Sauce:
- 1/4 cup soy sauce
- 1/4 cup chicken broth
- 2 tablespoons oyster sauce
- 1 tablespoon honey or brown sugar
- 1 tablespoon cornstarch
- 1/4 cup water
Instructions
Step 1: Marinate the Chicken
- In a mixing bowl, combine the chicken breast pieces with 1 tablespoon of soy sauce and 1 tablespoon of cornstarch. Mix well and let it marinate for at least 15 minutes.
Step 2: Prepare the Sauce
- In a separate bowl, whisk together the soy sauce, chicken broth, oyster sauce, honey or brown sugar, and cornstarch. Add the water and mix until smooth. Set aside.
Step 3: Cook the Chicken
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the marinated chicken pieces and cook until they are browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
Step 4: Stir-Fry the Vegetables
- In the same skillet, add a little more oil if needed. Add the minced garlic and grated ginger, and sauté for about 1 minute until fragrant.
- Add the broccoli florets (and any additional vegetables like bell pepper and carrot) to the skillet. Stir-fry for 3-5 minutes until the vegetables are tender but still crisp.
Step 5: Combine and Cook
- Return the cooked chicken to the skillet with the vegetables.
- Pour the prepared sauce over the chicken and vegetables, stirring well to coat everything evenly.
- Cook for another 2-3 minutes until the sauce thickens and everything is heated through.
Step 6: Serve and Store
- Divide the stir-fry into meal prep containers.
- Let the stir-fry cool before sealing the containers. Store in the refrigerator for up to 4 days.
Latest Recipes
- Easy Blueberry Banana Nut Bread
- Best Apple Cinnamon Muffins
- Easy Banana Nut Muffins
- Easy Strawberry Frosting Sugar Cookies
- Easy Strawberry Sugar Cookies (Using Real Strawberries)
Chicken and Broccoli Stir-Fry Meal Prep
Equipment
- Large skillet or wok: For cooking the stir-fry.
- Mixing bowls: For preparing the sauce and marinating the chicken.
- Knife and cutting board: For chopping the chicken and vegetables.
- Measuring cups and spoons: For precise measurements.
- Spatula: For stirring the ingredients.
- Meal prep containers: For storing the prepared stir-fry.
Ingredients
- For the Stir-Fry:
- 1 pound chicken breast cut into bite-sized pieces
- 4 cups broccoli florets
- 1 tablespoon vegetable oil
- 3 cloves garlic minced
- 1- inch piece of ginger grated
- 1 bell pepper sliced (optional)
- 1 carrot julienned (optional)
- For the Sauce:
- 1/4 cup soy sauce
- 1/4 cup chicken broth
- 2 tablespoons oyster sauce
- 1 tablespoon honey or brown sugar
- 1 tablespoon cornstarch
- 1/4 cup water
Instructions
- Step 1: Marinate the Chicken
- In a mixing bowl, combine the chicken breast pieces with 1 tablespoon of soy sauce and 1 tablespoon of cornstarch. Mix well and let it marinate for at least 15 minutes.
- Step 2: Prepare the Sauce
- In a separate bowl, whisk together the soy sauce, chicken broth, oyster sauce, honey or brown sugar, and cornstarch. Add the water and mix until smooth. Set aside.
- Step 3: Cook the Chicken
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the marinated chicken pieces and cook until they are browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
- Step 4: Stir-Fry the Vegetables
- In the same skillet, add a little more oil if needed. Add the minced garlic and grated ginger, and sauté for about 1 minute until fragrant.
- Add the broccoli florets (and any additional vegetables like bell pepper and carrot) to the skillet. Stir-fry for 3-5 minutes until the vegetables are tender but still crisp.
- Step 5: Combine and Cook
- Return the cooked chicken to the skillet with the vegetables.
- Pour the prepared sauce over the chicken and vegetables, stirring well to coat everything evenly.
- Cook for another 2-3 minutes until the sauce thickens and everything is heated through.
- Step 6: Serve and Store
- Divide the stir-fry into meal prep containers.
- Let the stir-fry cool before sealing the containers. Store in the refrigerator for up to 4 days.
Tips for Cooking
- High Heat: Use high heat for stir-frying to cook the ingredients quickly and retain their crispness.
- Prep Ahead: Have all your ingredients prepped and ready before you start cooking, as stir-frying is a fast process.
- Don’t Overcrowd the Pan: Cook the chicken and vegetables in batches if necessary to avoid overcrowding, which can cause steaming instead of stir-frying.
Why You Should Try This Recipe
Chicken and Broccoli Stir-Fry is a nutritious and delicious meal that’s perfect for busy individuals looking for a quick and healthy option. It’s packed with protein from the chicken and vitamins from the broccoli, making it a well-balanced meal. The savory sauce adds a burst of flavor, while the quick cooking time ensures that the vegetables remain crisp and vibrant. This meal prep-friendly dish is easy to reheat and enjoy, making it a convenient choice for lunch or dinner throughout the week.
Enjoy the simplicity and deliciousness of Chicken and Broccoli Stir-Fry, a perfect meal prep dish that’s easy to make and packed with nutrients. This recipe offers a quick and healthy solution for busy days, providing a satisfying meal that can be prepared in advance and enjoyed throughout the week. With its tender chicken, crisp vegetables, and flavorful sauce, this stir-fry is sure to become a staple in your meal prep routine. Try it out and savor a wholesome, homemade meal that’s ready whenever you are!
