Skip to main content
NutritionBeginner

Quick High-Protein Chicken and Broccoli Stir-Fry

A classic muscle-building meal that comes together in just 20 minutes. Packed with lean protein and high-fiber greens.

Dr. Sarah Okafor
April 4, 20258 min read
Chicken and broccoli stir fry in a plate

🍳 Recipe Details

Prep Time: 10 mins | Cook Time: 10 mins | Servings: 2

Ingredients

  • 350g Chicken breast, cubed
  • 200g Broccoli florets
  • 2 tbsp Soy sauce (low sodium)
  • 1 tbsp Sesame oil
  • 2 cloves Garlic, minced
  • 1 tsp Ginger, grated
  • 1 tsp Honey
  • 1 tsp Sesame seeds

Nutrition (per serving)

  • Calories: 380 kcal
  • Protein: 42g
  • Carbohydrates: 18g
  • Fat: 12g

Instructions

  1. Whisk soy sauce, sesame oil, garlic, ginger, and honey in a small bowl to make the sauce.
  2. Heat a large skillet or wok over high heat. Add cubed chicken and sear until cooked through (5-6 minutes). Remove from pan.
  3. Add broccoli florets and 2 tablespoons of water to the pan. Steam for 3 minutes until crisp-tender.
  4. Return chicken to the pan and pour in the sauce. Toss on high heat for 1 minute until sauce thickens.
  5. Garnish with sesame seeds and serve hot.

Optimize Your Post-Workout Recovery

With over 40 grams of lean protein from chicken breast and rich micronutrients from fresh broccoli, this stir-fry is a perfect option to kickstart muscle protein synthesis after a hard lifting session. It is quick, clean, and nutritious.

Frequently Asked Questions

Sources

  1. Protein intake and athletic performance. Sports Medicine (2014)

Read Next