Chicken and Broccoli Stir-Fry

This is a classic, wholesome dish featuring chicken and broccoli with simple seasonings. Not only is it delicious, but it’s also high in protein and low in carbohydrates, making it a great option for those following a gastric sleeve diet. We typically prepare this dish in a large wok, then portion it into small containers for freezing to enjoy later. This method of meal prep is convenient and ensures you have healthy meals ready on busy days. From the recipe below, we usually get 20-30 meals, but feel free to adjust the quantities as needed.

Ingredients Sauce Mix
1200g diced chicken 2 tablespoons oyster sauce
1 teaspoon salt 2 tablespoons Tamari sauce
1 teaspoon white pepper 2 teaspoons sesame oil
3 large heads of broccoli, cut into half florets
2 tablespoons olive oil, divided
1 tablespoon diced ginger
2 large cloves garlic, diced or minced
1 tablespoon butter

Images

Add the chicken and broccoli together
Average portion size for us
Serve into containers to be frozen for later

Instructions

Season the Chicken:

  • Sprinkle the diced chicken with 1 teaspoon of salt and 1 teaspoon of white pepper. Mix well to ensure the seasoning is evenly distributed.

Cook the Broccoli:

  • Heat 1 tablespoon of olive oil in a large pan or wok over medium-high heat.
  • Add the broccoli florets and stir-fry for 2-3 minutes until they are bright green and slightly tender.
  • Remove the broccoli from the pan and set aside.

Cook the Chicken:

  • Add the remaining 1 tablespoon of olive oil to the same pan.
  • Add the seasoned chicken and cook, stirring frequently, until the chicken is fully cooked and slightly browned, about 5-7 minutes.
  • Remove the chicken from the pan and set aside with the broccoli.

Prepare the Aromatics:

  • In the same pan, add 1 tablespoon of butter and let it melt over medium heat.
  • Add the diced ginger and garlic. Sauté for about 1-2 minutes until fragrant.

Combine Everything:

  • Return the cooked chicken and broccoli to the pan.
  • Pour in the sauce mix (oyster sauce, Tamari sauce, and sesame oil) over the chicken and broccoli.
  • Stir well to ensure everything is evenly coated with the sauce.

Finish and Serve:

  • Cook for an additional 2-3 minutes, stirring occasionally, until everything is heated through and the sauce is slightly thickened.