Healthy Chicken and Broccoli

Healthy Chicken and Broccoli

I would have to say chicken and broccoli is a top order when it comes to Chinese take out! Here is a healthy chicken and broccoli recipe you can make right at home.

There is nothing like a fun night in with some take out and a movie. You can make your little date night OR girls night (girl power) a little more fun with some group cooking. This healthy spin on chicken and broccoli is amazing! I have had it for dinner for the past three days and tonight I will go on my fourth!

Luckily this indulgent meal is not so indulgent, and it is high in protein. One 164 gram serving of chicken and broccoli will yield; 212 calories, 4.4 grams of fat, 8.3 grams of carbs, and 38.4 grams of protein! Amazing! And I promise you when I say you won’t be able to tell the difference between some classic take out that ranges from 500-900 calories from this dish that has 38 grams of protein!

I also like to add a side of jasmine rice to my plate, but that is up to you! You can get creative and serve it over an asian slaw, make it into a rice bowl, or top your salad with it! 

Here is what you will need for this healthy chicken and broccoli recipe:
  • Chicken tenderloins
  • Broccoli
  • Sesame oil
  • White vinegar
  • Chicken broth
  • Swerve brown sugar
  • Soy Sauce (low sodium will work fine)
  • Crushed Garlic
  • Whole wheat flour
  • Salt and pepper 

Fortunately, a lot of these ingredients are home staples so I had most of these ingredients right at home! If you want to swap out brown sugar for the Swerve, you can, just know that this will alter the nutrition.

Here is how you make the healthy chicken and broccoli:
  1. Take out your chicken if it is frozen and allow it to thaw.
  2. Preheat your oven to 400 degrees.
  3. In a bowl, combine the soy sauce, garlic, brown sugar, white vinegar, chicken broth, and sesame oil.
  4. In a separate bowl toss the chicken with the flour, salt, and pepper.
  5. Coat a large pan with cooking spray and place the chicken into the pan. Saute the chicken until browned and cooked. This will take no longer than 3 minutes (be careful not to overcook the chicken)
  6. Now place the chicken into a baking dish, top with the sauce, and bake for 20 minutes.
  7. While the chicken is baking you can steam the broccoli in a pot of boiling water.
  8. Once the chicken is done, take it out and let it cool.
  9. Dice up the chicken in the baking dish.
  10. Now you may add the broccoli into the dish if you plan to eat it all in one sitting, or keep it separate so it stays fresh and does not get mushy (my preference)
  11. Divide into 4 servings, add rice, or greens, or not!! And enjoy!!

There is nothing you can’t love about this recipe, it tastes great, the macros are great, and it will bring you all of the comforts of Chinese take out! If you like chicken you may also want to take a look at my Chicken Tamale Bake! Please let me know if you make this and tag me on Instagram @haleynicolefit!

Healthy Chicken and Broccoli

Servings 4
Calories 212 kcal

Ingredients
  

  • 1.39 lbs Chicken tenderloins
  • 2-3 heads of Broccoli
  • 1 tbsp Sesame oil 14 grams
  • 1 tsp White vinegar
  • 1/2 cup Chicken broth or 3 grams of Chicken bouillon base with 1/2 cup of water
  • 1 tbsp Swerve brown sugar 12 grams
  • 1 tbsp Soy Sauce low sodium will work fine
  • 1 tsp Crushed Garlic
  • 1 tbsp Whole wheat flour 7 grams
  • Salt and pepper to taste

Instructions
 

  • Take out your chicken if it is frozen and allow it to thaw.
  • Preheat your oven to 400 degrees.
  • In a bowl, combine the soy sauce, garlic, brown sugar, white vinegar, chicken broth, and sesame oil.
  • In a separate bowl toss the chicken with the flour, salt, and pepper.
  • Coat a large pan with cooking spray and place the chicken into the pan. Saute the chicken until browned and cooked. This will take no longer than 3 minutes (be careful not to overcook the chicken)
  • Now place the chicken into a baking dish, top with the sauce, and bake for 20 minutes.
  • While the chicken is baking you can steam the broccoli in a pot of boiling water.
  • Once the chicken is done, take it out and let it cool.
  • Dice up the chicken in the baking dish.
  • Now you may add the broccoli into the dish if you plan to eat it all in one sitting, or keep it separate so it stays fresh and does not get mushy (my preference)
  • Divide into 4 servings, add rice, or greens, or not!! And enjoy!!

Notes

Nutrition Facts
Serving Size 164 grams
Servings Per Container 1

Amount Per Serving
Calories 212 Calories from Fat 39.6
% Daily Value*
Total Fat 4.4g 7%
Saturated Fat 0.5g 3%
Trans Fat 1.5g
Cholesterol 97mg 32%
Sodium 538.5mg 22%
Total Carbohydrate 8.3g 3%
Dietary Fiber 1.6g 6%
Sugars 1g
Protein 38.4g 77%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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