Diet & Healthy
Sautéed Chicken Breast with Broccoli and Garlic, Low-Calorie High-Protein
Prep
15 min
Cook
15 min
Servings
2
Level
Easy
A practical go-to diet meal: tender, juicy chicken breast sautéed with crisp broccoli and fragrant garlic. Low in carbs, high in protein, and light on oil—perfect for anyone watching their diet but still wanting to eat well. It only takes about 15 minutes to cook, making it ideal for a quick lunch or dinner.
🧂 Ingredients
🍽️ Servings: 2
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 300 grams boneless, skinless chicken breast
- 250 grams broccoli, cut into florets
- 4 cloves garlic, finely minced
- 1/2 onion, thinly sliced
- 1 carrot, thinly sliced on a diagonal
- 1 tbsp olive oil or vegetable oil
- 1 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce
- 100 ml plain chicken stock or water
- 1/4 tsp salt
- 1/4 tsp ground black pepper
- 1 tsp cornstarch, dissolved in a little water (optional, to thicken the sauce)
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👩🍳 Instructions
- 1 Cut the chicken breast into small, bite-sized cubes, then rub with a little salt and pepper. Let it sit for 10 minutes so the seasoning soaks in.
- 2 Blanch the broccoli briefly for 1-2 minutes in boiling water, then drain and rinse with ice water to keep its color bright green and its texture crisp.
- 3 Heat the olive oil in a nonstick skillet over medium heat. Sauté the minced garlic and sliced onion until fragrant and softened.
- 4 Add the cubed chicken, cooking while stirring until it changes color and is cooked through evenly, about 5-6 minutes.
- 5 Add the sliced carrot, stir well, and cook for 2 minutes until the carrot is slightly softened but still crisp.
- 6 Pour in the chicken stock, low-sodium soy sauce, and oyster sauce. Stir well and let it come to a brief boil.
- 7 Add the pre-blanched broccoli, stirring quickly so it doesn't overcook. Cook for just 1-2 minutes.
- 8 If you'd like a thicker sauce, pour in the cornstarch slurry a little at a time while stirring, until it reaches your desired thickness.
- 9 Adjust the seasoning with salt and pepper, then remove from heat and serve while warm.
💡 Tips
• Don't cook the broccoli too long so it keeps its nutrients and stays crisp—a brief blanch is all you need.
• Use skinless chicken breast to cut down on saturated fat, and cut against the grain for a more tender bite.
• For an even lower-sodium version, swap the soy sauce for a low-sodium variety or reduce the amount used.
• Serve with brown rice or shirataki rice for a lower-carb version, or eat it on its own without rice for a keto-friendly option.
📊 Nutrition Facts / serving
220
Calories (kcal)
28 g
Protein
7 g
Fat
10 g
Carbs
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