Delicious and Nutritious: Chicken and Broccoli Diet Recipes

For those seeking healthy and delicious meal options, chicken and broccoli recipes offer a versatile and satisfying solution. These recipes can be adapted to suit various dietary needs, including low-carb, keto, and gluten-free diets. Combining lean protein from chicken with the nutritional powerhouse of broccoli creates a balanced and flavorful dish suitable for quick weeknight dinners or meal prepping.

Why Chicken and Broccoli?

Chicken and broccoli are a fantastic pairing for several reasons:

• Nutrient-dense: This combination is packed with essential vitamins and minerals. Broccoli is especially high in vitamins C and K, as well as B vitamins (including B12 and folic acid), zinc, and magnesium.
• Versatile: Chicken and broccoli can be prepared in numerous ways, from stir-fries to baked dishes, allowing for diverse flavor profiles.
• Adaptable: These recipes can be easily modified to fit various dietary restrictions and preferences.
• Satisfying: The protein in chicken and the fiber in broccoli contribute to feelings of fullness, making it an excellent choice for weight management.

Low-Carb Chicken and Broccoli Stir-Fry

This Chinese-style, low-carb chicken and broccoli stir-fry is quick and easy to make. It can be served as is or with a side of cauliflower rice, regular rice, noodles, or quinoa.

Ingredients

• Chicken breast or thigh meat, cut into bite-sized pieces
• Broccoli, cut into half florets (leave small ones whole)
• Olive oil
• Butter
• Ginger, diced
• Garlic, diced
• Oyster sauce (or fish sauce for sugar-free option)
• Tamari (or soy sauce or coconut aminos)
• Sesame oil
• Salt and pepper to taste

Instructions

1. Prepare chicken: Cut chicken breasts into strips and then cut those into bite-sized pieces. Sprinkle lightly with a little salt and pepper (white pepper is ideal for Chinese flavors).
2. Prepare broccoli: Cut broccoli into half florets and leave small ones whole. Dice the ginger and garlic and measure out the sauces (mix them in one bowl for ease).
3. Stir-fry broccoli: Heat a tablespoon of olive oil in a skillet over medium-high heat. Add the broccoli (cut side down) and cook for 2 minutes covered with a lid. This will help to steam the broccoli while also frying the bottom. Uncover, flip over, and cook for 1-2 more minutes. Remove to a plate and set aside.
4. Stir-fry the chicken: Add another tablespoon of oil to the skillet and cook the chicken for 3 minutes on the first side and 3 minutes on the second side. Remove to a plate and set aside.
5. Add aromatics & finish the stir-fry: Add the butter, ginger, and garlic to the skillet on medium-high. Cook for about 1 minute or until it's starting to turn golden and aromatic. Return the chicken and broccoli and pour in the sauces.

Tips and Variations

• Oyster Sauce Substitute: If you want to avoid added sugar, you can skip the oyster sauce and add some fish sauce instead.
• Serving Suggestions: Serve as is or with cauliflower rice for a low-carb, keto meal. Or, make a side of regular rice, brown rice, quinoa, or noodles.
• Make-ahead tips: You can pre-dice the chicken and broccoli ahead of time. Season the chicken with salt and pepper and store in a well-sealed container or Ziplock bag in the fridge for 2-3 days. You can also freeze pre-diced chicken and defrost it overnight when you want to use it. Store cut-up broccoli separately.
• Storage Tips: Store in an air-tight container in the refrigerator for up to 3 days.

Nutritional Information (per serving with 1 cup cauliflower rice)

• Calories: 387
• Total Carbs: 17.9 grams
• Fiber: 6.3 grams (11.6 g net carbs)
• Protein: 38.2 grams
• Fat: 19.5 grams

Italian-Spiced Chicken and Broccoli

This recipe offers a different flavor profile, utilizing Italian spices for a comforting and flavorful dish.

Ingredients

• Chicken breasts
• Broccoli florets
• Butter (unsalted or salted)
• Olive oil (extra virgin or vegetable oil)
• Minced garlic (or garlic powder)
• Grated Parmesan cheese
• Garlic powder
• Herbs de Provence (or Italian blend seasoning)
• Salt and pepper

Instructions

1. Season chicken on both sides with garlic powder, Herbs de Provence (or Italian blend), and salt and pepper.
2. In a large skillet on medium-high heat, melt butter. Once melted, drizzle 1 tablespoon oil into the pan.
3. Add chicken and brown for 3-4 minutes on each side.
4. Toss broccoli florets with 2 teaspoon oil, garlic (or garlic powder) and parmesan cheese.
5. Scoot the chicken over in the pan to make room for the broccoli. Add broccoli to the pan, add 1/3 cup water (pour it to the side of the chicken and broccoli and not over the top so that it doesn't wash away the seasonings), cover and cook for 15 minutes or until chicken is white throughout and broccoli is fork-tender.
6. Serve immediately.

Tips and Variations

• Alternate cooking method: If you are using an oven-safe skillet, leave out the water and transfer the pan to your oven preheated to 400 degrees instead of finishing on the stove.
• Up-level your chicken: Sprinkle 1 tablespoon dry Ranch seasoning all over the chicken along with the salt, pepper, garlic powder, and Italian herbs.
• Serving Suggestions: Chicken and broccoli over rice is one of my favorite ways to serve this dish. If you’d prefer noodles over rice, some that work well to hold in all the flavors of this dish include penne, rigatone, and fusilli. Of course, you can use any pasta you have on hand. It all tastes great! Of course, I’d be remiss if I didn’t mention one of the best ways to serve this entree: with mashed potatoes of course!
• Add sauce: My favorite is this 5-minute dijon cream sauce. Just make it and drizzle over the cooked chicken and broccoli.

Asian-Inspired Chicken and Broccoli Stir Fry

This recipe offers a quick and easy weeknight dinner option that is both healthy and flavorful.

Read also: Creamy Keto Ranch Chicken Recipe

Ingredients

• Boneless, skinless chicken thighs (or chicken breast)
• Broccoli florets
• Avocado oil (or coconut oil)
• Ginger, minced
• Garlic, minced
• Salt and pepper
• Red pepper flakes (optional)
• Coconut aminos (or soy sauce)
• Sesame oil
• Fish sauce
• Arrowroot starch
• Green onions, sliced (for garnish)
• Sesame seeds (for garnish)

Instructions

1. To prep the chicken, cut the boneless skinless chicken thighs into small pieces and add them to a mixing bowl. Next, add the ginger, garlic, salt, pepper, and red pepper flakes. Stir until everything is well combined and then set aside.
2. Next, cook the chicken over medium-high heat in a large skillet. I love using avocado oil for cooking, but you could also use coconut oil if you prefer. Once the chicken is finished cooking, add the broccoli florets and one-third a cup of water. The water helps to steam the broccoli a bit while it cooks. The broccoli should only take around four to six minutes to cook.
3. Once the broccoli is cooked, and you’ve added the chicken back to the pan, it’s time to add in the stir fry sauce. Pour the sauce over the chicken and broccoli, give it a stir and allow it to cook for around one minute, and then remove the skillet from the heat.
4. Serve immediately, garnished with sliced green onions and sesame seeds.

Tips and Variations

• Using chicken thighs in this recipe, feel free to use chicken breast instead if you prefer.
• The base of the sauce in this stir fry is a substitute for soy sauce called coconut aminos. Coconut aminos are made from the sap of the coconut palm tree and are commonly used as an alternative to soy sauce in Paleo and Whole30 compliant dishes.
• Sesame oil is another key ingredient in this sauce and gives it that traditional stir fry flavor.
• Fish sauce is made from fermented anchovies and sea salt and gives the sauce a savory depth of flavor.
• Arrowroot starch is a grain free alternative to cornstarch.
• This hearty stir fry is really great all on it’s own but it also pairs nicely with cauliflower rice for a great Whole30 compliant or low carb meal.

Quick and Easy Chicken and Broccoli Stir-Fry

This recipe offers a fast and easy one-pot chicken and broccoli dish coated in a sweet and savory sauce, featuring plenty of ginger and garlic for a delicious weeknight dinner.

Ingredients

• Chicken broth (low-sodium preferred)
• Soy sauce (low-sodium preferred)
• Garlic, finely chopped
• Honey
• Cornstarch
• Ginger, finely grated peeled
• Toasted sesame oil
• Neutral oil
• Boneless, skinless chicken thighs or breasts, cut into 1/2" pieces
• Broccoli, cut into bite-sized florets
• Cooked brown or white rice and toasted sesame seeds, for serving

Instructions

1. In a small bowl, whisk garlic, broth, soy sauce, honey, cornstarch, ginger, and sesame oil until cornstarch is dissolved.
2. In a large skillet or wok over high heat, heat neutral oil. Cook chicken, undisturbed, until it easily releases from pan, 1 to 2 minutes. Stir and continue to cook, stirring occasionally, until golden brown on all sides and just cooked through, about 5 minutes more. Transfer to a plate.
3. In same skillet over medium-low heat, toss broccoli and garlic mixture. Cover skillet and let broccoli steam until crisp-tender, 2 to 3 minutes.
4. Uncover and return chicken and any accumulated juices to skillet. Cook, stirring, until sauce is thickened and chicken and broccoli are well coated, 1 to 2 minutes more.
5. Divide rice among plates or bowls. Spoon stir-fry over.

Tips and Variations

• If you’d like to add some diversity to this dish, you can replace some of the broccoli with other veggies. Bell peppers, onions, snap peas, green beans, or even asparagus would all work well. The key to adding any vegetables to this dish is to cut them into equally sized pieces. This way, the dish will cook at the same time and you won’t end up with any undercooked, crunchy veggies or any wilted and sad bites.
• Storage: You can keep leftover chicken and broccoli in an airtight container in the refrigerator for up to 4 days.

Other Chicken and Broccoli Recipe Ideas

• Chicken and Broccoli with Garlic Sauce: A simple and classic dish that can be ready in less time than it takes for delivery.
• Chicken and Broccoli Orzo: A stovetop dish that combines chicken, broccoli, and orzo pasta for a quick and easy meal.
• Chicken and Broccoli Mac and Cheese: A healthier take on mac and cheese with added fiber and veggies.
• Thai Peanut Chicken Stir-Fry: A colorful and comforting stir-fry with a touch of heat from crushed red pepper.

Read also: Low-carb chicken nuggets recipe.

Read also: Chicken and Brown Rice: A Healthy Choice

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