Ground Chicken and Broccoli Stir-Fry: Quick & Healthy

Looking for a nutritious and flavorful dinner that’s quick and easy to make? Look no further than this Ground Chicken and Broccoli Stir-Fry, a perfect example of a healthy ground chicken recipes. This vibrant dish combines lean ground chicken with fresh broccoli, all tossed in a savory stir-fry sauce that’s both satisfying and packed with wholesome ingredients. Whether you’re cooking for yourself or your family, this dish is ideal for a busy weeknight, offering a delicious and healthy meal that’s simple to prepare and full of flavor.

Why You’ll Love This Recipe

1. Quick and Easy:
This stir-fry comes together in under 30 minutes, making it ideal for busy nights when you need a healthy meal in a hurry.

2. Healthy and Protein-Packed:
Ground chicken is a lean protein source that keeps you full and satisfied. Paired with the high fiber content of broccoli, this dish supports digestion, boosts immunity, and promotes overall well-being.

3. Customizable:
With a few tweaks, you can adjust the flavor to suit your preferences. Make it spicier, add extra veggies, or change up the sauce it’s all up to you.

4. One-Pan Meal:
This dish is made in one pan, which means fewer dishes to wash afterward, making cleanup a breeze!

5. Perfect for Meal Prep:
Make a larger batch and enjoy leftovers for lunch or dinner throughout the week. This dish stores well and reheats beautifully.

Ingredients

• 1 lb ground chicken
• 2 cups broccoli florets (fresh is best for texture)
• 1 red bell pepper, sliced
• 2 tbsp toasted sesame oil
• 3 cloves garlic, minced
• 1 tbsp ginger, minced
• 3 tbsp soy sauce (low sodium recommended)
• 2 tbsp sweet chili sauce
• Salt to taste
• Red pepper flakes (optional, for heat)
• Cooked brown rice or cauliflower rice (for serving)

Instructions

Step 1: Prepare the Ingredients:

• Wash and chop the broccoli and red bell pepper.
• Mince the garlic and ginger.

Step 2: Cook the Ground Chicken:

• Heat 1 tablespoon of sesame oil over medium-high heat in a large skillet or wok.
• Add the ground chicken and cook, breaking it apart, until it’s fully browned. Once cooked, set the chicken aside.

Step 3: Sauté the Aromatics:

• In the same skillet, add the last tablespoon of sesame oil.
• Sauté the garlic and ginger for about 1 minute or until fragrant.

Step 4: Add Vegetables:

• Add the broccoli and red bell pepper to the skillet.
• Cook for 3-5 minutes or until the broccoli is tender-crisp, stirring occasionally.

Step 5: Combine and Season:

• Return the cooked ground chicken to the skillet.
• Stir in the soy sauce, sweet chili sauce, and salt to taste.
• Add red pepper flakes for a spicy kick, if desired.
• Cook for an additional 2-3 minutes, letting the flavors combine.

Step 6: Serve:

• Serve the stir-fry on a bed of brown rice or cauliflower rice.
• Enjoy your meal hot!

Notes:

• If you want to add more vegetables, bell peppers, carrots, or snap peas make great additions.
• For a lower-carb version, serve over cauliflower rice instead of regular rice.

Nutritional Information

(per serving, based on a 2-serving recipe)

• Calories: 399 kcal
• Carbohydrates: 31g
• Protein: 27g
• Fat: 20g (4g saturated, 5g polyunsaturated, 10g monounsaturated)
• Cholesterol: 98mg
• Sodium: 976mg
• Potassium: 1110mg
• Fiber: 5g
• Sugar: 18g
• Vitamin A: 950 IU
• Vitamin C: 105 mg
• Calcium: 75 mg
• Iron: 3 mg

This Ground Chicken and Broccoli stir-fry is ready in about 30 minutes. It needs ground chicken, broccoli, red bell peppers, sweet chili sauce, soy sauce, and toasted sesame oil. You can also use other proteins like ground turkey or plant-based options.

Remember to add salt to taste and red pepper flakes for heat. Fresh broccoli is better than frozen for a nice texture.

Sweet chili sauce is critical in this recipe. You can find it from brands like Trader Joe’s, Thai Kitchen, La Choy, and Whole Foods Organic 365.

Key Ingredients and Substitutions

Ground Chicken:
Ground chicken is lean and packed with protein, making it a healthier alternative to fattier meats like ground beef. It provides a rich, satisfying base for this stir-fry while keeping the dish light and healthy. If you prefer, you can swap it out with ground turkey for a similar taste and texture.

Broccoli:
Broccoli is a superfood known for its high vitamin C, fiber, and antioxidant content. It adds a crunch and nutrient boost to the stir-fry. If you’re not a fan of broccoli, you can easily substitute it with other veggies like bell peppers, zucchini, or snap peas.

Soy Sauce:
Soy sauce gives this dish a savory, umami flavor. For a gluten-free version, substitute it with coconut aminos or tamari, which offer a similar taste without the gluten.

Hoisin Sauce:
Hoisin sauce adds a sweet and tangy flavor to balance the savory soy sauce. If you don’t have hoisin sauce, you can make a quick substitution with a mix of soy sauce and a little honey or maple syrup.

Sesame Oil:
Sesame oil adds depth and a nutty flavor that elevates the overall taste. If you don’t have sesame oil, you can use olive oil as a substitute, though it won’t have the same unique flavor.

Expert Tips for Success

1. Don’t Overcook the Chicken:
Ensure the ground chicken is cooked until it’s browned but not dry. Overcooking can result in tough and chewy chicken. Stir occasionally and keep an eye on the texture while it cooks to avoid overdoing it.

2. Use Fresh Ginger and Garlic:
For the best flavor, use fresh ginger and garlic. Fresh ingredients provide more depth and fragrance than powdered versions. If you only have ground ginger, use about half the amount since fresh ginger is more potent.

3. Customize the Veggies:
This stir-fry recipe is incredibly flexible. Feel free to swap in your favorite vegetables, such as bell peppers, mushrooms, or snap peas, to tailor the dish to your tastes or whatever you have on hand.

4. Adjust the Sauce:
If you prefer a sweeter stir-fry, try adding a little more hoisin sauce. For a spicier kick, sprinkle in crushed red pepper flakes or add a drizzle of sriracha to ramp up the heat. Tailor the sauce to suit your flavor preferences!

5. Meal Prep-Friendly:
This stir-fry is perfect for meal prep. It stores well in the fridge for up to 4 days, so you can make a big batch and enjoy leftovers throughout the week.

6. Add Garnishes for Extra Flavor:
For added freshness, top your stir-fry with chopped green onions or a sprinkle of sesame seeds. They’ll add both texture and a burst of flavor.

7. Protein Substitutions:
If you want variety, you can substitute ground chicken with ground turkey or a plant-based protein (like tofu or tempeh) for a different twist while still keeping the dish healthy.

Variations and Customizations

1. Low-Carb Version:
For a low-carb option, swap out regular rice for cauliflower rice. This simple change keeps the dish light while still providing a satisfying base to soak up all the flavorful sauce. Cauliflower rice is a great alternative that still offers texture and nutrients without the carbs.

2. Vegetarian Option:
To make this dish plant-based, replace the ground chicken with tofu or tempeh. Both options absorb the sauce beautifully and provide a protein-packed alternative. Tofu gives the dish a silky texture, while tempeh adds a nutty flavor, making either a great choice for a vegetarian or vegan version.

3. Extra Spicy:
If you love spice, take the heat up a notch by adding more crushed red pepper flakes or a dash of sriracha. This will enhance the bold flavors and give your stir-fry an extra kick that’s perfect for spice lovers.

4. Add More Veggies:
To make the dish even more nutritious, add extra veggies like carrots, snap peas, or baby corn. These vegetables not only boost the fiber content but also add vibrant color, vitamins, and minerals. Plus, the extra crunch can make the stir-fry even more satisfying!

Storage and Reheating Instructions

Freezing:
To freeze, let the stir-fry cool completely, then store in an airtight container in the freezer for up to 3 months. To reheat, thaw overnight in the fridge and reheat in a skillet or microwave until heated through.

Storage:
Store leftovers in an airtight container in the fridge for up to 4 days. This dish makes for an excellent meal prep option!

Reheating:
To reheat, warm the stir-fry in a skillet over medium heat or microwave it in 30-second intervals, stirring in between, until it’s hot.

Related Recipes

If you enjoyed the Ground Chicken and Broccoli Stir-Fry, you’ll love these related recipes that offer a variety of healthy and flavorful meal options. Whether you’re in the mood for a Mediterranean-inspired bowl, a one-pot wonder, or a spicy Cajun twist, these dishes feature lean ground chicken and wholesome ingredients that are both satisfying and easy to prepare. Explore these delicious variations to keep your meals fresh, exciting, and full of nutrition!

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