Chicken Broccoli Stir-Fry With Garlic Ginger Sauce

This fast, weeknight stir-fry packs serious nourishment into every bite. Tender chicken breast delivers lean protein for strength and recovery, while crisp broccoli brings fiber, vitamin C and K, and antioxidant-rich sulforaphane. Garlic and ginger add zing along with compounds linked to healthy inflammation responses, and a splash of sesame oil provides heart-friendly unsaturated fats.

The light, umami-forward sauce keeps sugars in check, making this a diabetic-friendly choice at about 11 grams of carbs per serving (before any rice or noodles you add). Serve it as is, over cauliflower rice, or with a small scoop of brown rice for an easy, balanced meal that supports your goals.

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Makes 4 servings | Diabetic-Friendly

Ingredients

1 pound (454 grams) boneless, skinless chicken breast, cut into thin strips

1 teaspoon garlic powder

½ teaspoon dried thyme

¼ teaspoon black pepper

¼ teaspoon salt

2 teaspoons sesame oil or olive oil

2 cups (182 grams) broccoli florets, cut into bite-size pieces 

Sauce

1 tablespoon hoisin sauce

2 tablespoons low-sodium soy sauce

1 tablespoon sesame oil

1 tablespoon maple syrup or honey

1 tablespoon rice wine vinegar

2 teaspoons minced garlic

1 inch fresh ginger, thinly sliced

1 tablespoon sesame seeds

¼ cup (60 milliliters) water or broth

Instructions

1. Place chicken breast in a large zippered bag or large bowl with a lid. Add garlic powder, thyme, black pepper and salt. Close bag or place lid on bowl and gently toss to coat. 
2. Add oil to a medium or large skillet over medium-high heat. Add chicken to heated skillet in one layer so it cooks evenly. Cook 3 to 4 minutes per side, or until golden brown and chicken is cooked through. 
3. Add broccoli to pan with chicken. Stir gently, cooking until broccoli begins to soften. 
4. Meanwhile, combine ingredients for sauce in a medium bowl. Pour sauce into pan and gently stir to combine. Cook 2 to 3 minutes, or until sauce thickens and everything is cooked through. Remove from heat and serve with rice or your favorite noodles. 

Per serving: 253 calories | 29 grams protein | 11 grams carbs | 10 grams fat