Healthy & Special Diets > Recipes for Weight Management > High-Satiety Recipes > Dinners with Satisfying Protein and Vegetables

Chicken and Broccoli Stir-Fry with Quinoa

A quick and healthy stir-fry featuring lean chicken breast, nutrient-rich broccoli, and a savory sauce, served over a bed of protein-packed quinoa. Ideal for weight management due to its balanced macronutrient profile and high fiber content.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 500 g, cut into bite-sized pieces Chicken breast
  • 500 g Broccoli florets
  • 1 cup Quinoa
  • 3 tablespoons Soy sauce (low sodium)
  • 1 tablespoon Rice vinegar
  • 1 teaspoon Honey
  • 1 teaspoon Sesame oil
  • 1 teaspoon, grated Ginger
  • 2 cloves, minced Garlic
  • 1 teaspoon Cornstarch
  • 2 tablespoons Water
  • For garnish Sesame seeds
  • For garnish Green onions

Cook the Quinoa

Rinse the quinoa in a fine-mesh sieve. Combine the quinoa with 2 cups of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff with a fork and set aside.

Prepare the Sauce

In a small bowl, whisk together the soy sauce, rice vinegar, honey, sesame oil, grated ginger, and minced garlic. In another small bowl, whisk together the cornstarch and water to create a slurry.

Stir-Fry the Chicken

Heat a large skillet or wok over medium-high heat. Add the chicken pieces and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.

Cook the Broccoli

Add the broccoli florets to the skillet and cook for 3-5 minutes, or until tender-crisp. You may need to add a tablespoon of water to the skillet and cover it to steam the broccoli.

Combine and Thicken the Sauce

Return the cooked chicken to the skillet with the broccoli. Pour the sauce over the chicken and broccoli. Add the cornstarch slurry and stir continuously until the sauce thickens, about 1-2 minutes.

Serve

Serve the chicken and broccoli stir-fry over a bed of cooked quinoa. Garnish with sesame seeds and chopped green onions.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 120-150 kcal Protein: 12-15g Fat: 3-5g Carbohydrates: 10-15g Fiber: 2-3g Note: These values are estimates and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This recipe is a good source of lean protein, complex carbohydrates, and fiber. It is also relatively low in fat and calories, making it a great option for weight management. Using low-sodium soy sauce helps to reduce sodium intake. The high protein content of the chicken and quinoa contributes to satiety, helping to control hunger. Broccoli is an excellent source of vitamins and minerals, adding nutritional value to the meal.

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FAQ

  • Can I use other vegetables in this stir-fry?

    Yes, you can add other vegetables like bell peppers, carrots, or snap peas. Adjust the cooking time accordingly.
  • Can I use brown rice instead of quinoa?

    Yes, you can use brown rice instead of quinoa. The cooking time may vary. Follow the package instructions for cooking brown rice.
  • Can I make this recipe vegetarian?

    Yes, you can substitute the chicken with tofu or tempeh. Adjust the cooking time accordingly.