Chinese Chicken and Broccoli
We’re big fans of the Chinese takeaway, so we’re always looking for slimming friendly alternatives. Enter Chinese Chicken and Broccoli!
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NutritionPer Serving
- Calories184
- Carbs16g
- Protein22g
- Fat2.4g
- Saturates0.5g
- Sugars9.7g
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For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff to know in the blurb!
This Chinese Chicken and Broccoli is just as tasty and fresh as something you’d get from the Chinese. In fact, it’s pretty close to how the Chinese takeaway will make it – only minus the oil, sugar, and sesame oil!
Our Chinese Chicken and Broccoli is still packed with Chinese flavours and crunchy veg, and because it’s lower in calories and fat, you can enjoy it on Weight Watchers and similar diet plans guilt-free. Ideal for a fakeaway night or if you fancy something quick and easy: it’s on the table within half an hour!
What diets is this Chinese Chicken and Broccoli suitable for?
This Chinese Chicken and Broccoli recipe can be made gluten free as long as you swap out the following ingredients for gluten free versions;
- Soy sauce
- Oyster sauce
- Stock
You could also enjoy this Chinese Chicken and Broccoli if you’re dairy free.
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Chinese Chicken and Broccoli?
When you’re cooking with soy sauce it’s important to use a good quality one. If you don’t you may find that the finished dish tastes very salty, without much flavour. When you use a really good quality soy sauce, you’ll get this amazing sheen and such a nice depth of flavour.
We’ve used Lee Kum Kee Premium dark soy sauce. You can of course use any brand, but be sure to use dark not light.
Light soy sauce is usually used to season and alter the flavour of dishes, whilst dark soy sauce is used to add flavour, seasoning and colour. Lee Kum Kee Premium dark soy sauce has a thicker texture and deeper colour than other brands resulting in a dark, glossy finish to dishes.
Which is exactly what we’re looking for in this Chinese Chicken and Broccoli.
If you fancy trying it out you can pick some up from Tesco, Sainsbury’s and Morrisons and you can follow them over on Instagram!
Broccoli is also a key ingredient in this dish. You can use either tenderstem broccoli or a large head of broccoli for this recipe, but whichever you decide to use don’t throw away the stalks. Slice them up and add them to the dish!
Hints & Tips
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‘I would highly recommend this so much nicer than the actual Chinese and so much quicker than waiting for a delivery. Stick to the cooking time the vegetables still have bite. We didn't have fresh broccoli so used frozen and it worked just as well.’
How many calories is Chinese Chicken and Broccoli?
Each serving of this Chinese Chicken and Broccoli is only 184 calories! This is really low for something that tastes like it came from the takeaway, and all the veg makes it really filling.
This means it falls into our Everyday Light recipe category. You can find all of our other Everyday Light recipes here.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Heat up a wok or decent sized frying pan, and spray with low calorie cooking spray.
Step 2
Add the diced chicken, season and cook for 3-5 minutes until browned, remove from the pan and set aside.
Step 3
Spray with a bit more low calorie cooking spray, then add the onions, garlic, ginger and mushrooms.
Step 4
Stir and cook until they are browned and starting to soften.
Step 5
Add the carrots, spring onions and broccoli.
Step 6
Return the chicken to the pan and stir in the dark soy sauce, oyster sauce and rice vinegar.
Step 7
Pour in the stock, stir well and allow to simmer on a high heat, stirring occasionally until the sauce reduces and thickens slightly. it should take around 8-10 minutes to cook the vegetables and reduce the sauce.
Step 8
Check the chicken is cooked. Serve with an accompaniment of your choice!
What should you should serve with Chinese Chicken and Broccoli?
Any of the following go really well with Chinese Chicken and Broccoli.. it can of course be enjoyed on its own too!
Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.
How long can you keep Chinese Chicken and Broccoli in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Chinese Chicken and Broccoli in the fridge for approximately 3 days or so.
Can I freeze this Chinese Chicken and Broccoli?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Chinese Chicken and Broccoli?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Chinese Chicken and Broccoli
We’re big fans of the Chinese takeaway, so we’re always looking for slimming friendly alternatives. Enter Chinese Chicken and Broccoli!
-
Prep Time
10 MINS
-
Cook Time
20 MINS
- KCals 184
- Carbs 16G
Instructions
- Heat up a wok or decent sized frying pan, and spray with low calorie cooking spray.
- Add the diced chicken, season and cook for 3-5 minutes until browned, remove from the pan and set aside.
- Spray with a bit more low calorie cooking spray, then add the onions, garlic, ginger and mushrooms.
- Stir and cook until they are browned and starting to soften.
- Add the carrots, spring onions and broccoli.
- Return the chicken to the pan, stir in the dark soy sauce, oyster sauce and rice vinegar.
- Pour in the stock, stir well and allow to simmer on a high heat, stirring occasionally until the sauce reduces and thickens slightly. it should take around 8-10 minutes to cook the vegetables and reduce the sauce.
- Check the chicken is cooked. Serve with an accompaniment of your choice!
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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85 comments
See what others have to say
Jess PlantFriday 26th August 2022
Hi, I’m allergic to Oysters, what sauce could I use instead? Would Hoisin sauce work?
SharonFriday 26th August 2022
Hi Jess, yes, hoisin sauce would work well in our Chinese Chicken and Broccoli. Enjoy the recipe!
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