Diet & Healthy
Low-Calorie Chicken Breast and Broccoli Stir-Fry
Prep
15 min
Cook
15 min
Servings
2
Level
Easy
A practical go-to diet dish that's high in protein and low in calories, yet still savory and totally addictive. The combination of tender chicken breast with crisp broccoli, drizzled with a light garlic sauce, is perfect for anyone watching their diet without sacrificing flavor. Great as a packed lunch or a healthy family dinner.
🧂 Ingredients
🍽️ Servings: 2
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 250 grams Chicken breast fillet
- 200 grams Broccoli
- 3 cloves Garlic
- 1/2 Onion
- 1 Carrot
- 1 tbsp Low-sodium oyster sauce
- 1 tsp Low-sodium soy sauce
- 1 tbsp Olive oil
- 1/4 tsp Ground black pepper
- to taste Salt
- 100 ml Water
- 1 tsp (dissolved in a little water) Cornstarch
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👩🍳 Instructions
- 1 Cut the chicken breast fillet into small cubes and set aside. Cut the broccoli into small florets, wash thoroughly, and soak briefly in salted water to remove any dirt.
- 2 Thinly slice the garlic and onion. Cut the carrot into thin diagonal slices.
- 3 Heat the olive oil in a nonstick skillet over medium heat. Sauté the garlic and onion until fragrant and slightly softened.
- 4 Add the chicken pieces and cook, stirring, until they change color and are cooked through evenly, about 4-5 minutes.
- 5 Add the carrot, stir well, and cook for 2 minutes until it softens slightly.
- 6 Add the broccoli, pour in the water, then add the oyster sauce, soy sauce, salt, and black pepper. Stir well.
- 7 Cover the skillet and cook for 3-4 minutes until the broccoli is cooked but still crisp (don't overcook so the nutrients are preserved).
- 8 Pour in the cornstarch mixture and stir quickly until the sauce thickens slightly. Taste and adjust the salt if needed.
- 9 Remove from heat and serve while warm—goes great with brown rice or shirataki rice for maximum diet results.
💡 Tips
• Use skinless chicken breast to cut down on saturated fat even more.
• Don't cook the broccoli too long so its vitamins and texture are preserved—just until it turns bright green.
• You can swap the oyster sauce and soy sauce for low-sodium versions if you're watching your blood pressure.
• Store in the fridge for up to 2 days in an airtight container—great for weekly meal prep.
📊 Nutrition Facts / serving
215 kkal
Calories (kcal)
28 gramg
Protein
7 gramg
Fat
9 gramg
Carbs
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