Chicken and Broccoli

Chicken and Broccoli 🍗🥦

Sharing my chicken and broccoli recipe that is delicious, affordable, and better than takeout! I use a method called velveting to tenderize the meat. Give this a try for your next meal prep or weeknight dinner! Recipe and macros below. Enjoy!

Macros: 712 cal, 52g P, 63g C, 29g F
Serving Size: 182g chicken, 117g broccoli, 158g rice
Servings: 4 Total

Main Ingredients:
-2lbs boneless and skinless chicken thighs, cut into 1/4” pieces
-2 large heads of broccoli, cut into small florets
-2 tsp baking soda and 1/4 cup water for velveting
-1 tbs minced garlic
-1 tbs minced ginger
-freshly cooked white rice for serving
-sesame seeds for garnish

Marinade:
-3 tbs low-sodium soy sauce
-2 tbs cornstarch
-2 tbs neutral oil
-1 tbs white sugar
-2 tsp onion powder
-2 tsp garlic powder
-1 tsp ginger powder
-1/4 tsp msg (optional)

Sauce:
-1/4 cup low-sodium soy sauce
-3 tbs rice vinegar
-2 tbs honey
-1 tbs sesame oil
-1 tbs cornstarch

Instructions:
-trim off excess fat from chicken and cut into 1/4” pieces
-add chicken into a bowl with baking soda and water (general rule is 1 tsp baking soda per pound of chicken)
-mix well and set aside for 20 minutes
-wash chicken with cold water, strain, and add back into the bowl with marinade ingredients
-mix well, cover, and marinate for at least 20 minutes up to overnight
-cook rice, cut broccoli, mix sauce together, and bring 2 quarts of water to a boil
-heat wok to high heat and add 2 tbs neutral oil
-cook chicken in batches, about 2-3 minutes per side until a nice crust develops and no longer pink
-remove chicken and set aside
-blanch broccoli for 2-3 minutes until tender but still crisp; remove from water and set aside
-lower heat on the wok to low and add minced garlic and ginger; sauté for 1 minute
-add sauce and mix well until it thickens
-add chicken and broccoli; mix until coated
-remove from heat and serve over white rice
-garnish with sesame seeds
-store in the fridge for up to 4 days or in the freezer for 6 months

#mealprep #chicken #broccoli #rice #takeout #chinesefood #mealprepping #mealplan #easyrecipes #quickmeals #simplerecipes #lunch #lunchideas #stirfry #dinner

[dats_it]

Slow down buddy.😂 Some of us are trying to take notes to make this delicious recipe of yours. 😉

[Lovely-]

Love your recipes! Going to definitely try this one!

[daniellethompson]

Going on our homemade takeaway meal idea list 📅 Looks amazing, Dr Matt. Thank you 🙏

[lolenawest]

Oh yeah! I’m digging this recipe. Will try! Thank you for sharing❤

[Problematicbyye]

Please continue to make recipes these look so good

[veevee]

New subbie here. Thanks for providing the written recipes 👍🏼

[Natasha-rn-qi]

Wht ingredients u put because u went to fast when u put chicken in bowl

[EmorettaRobinson]

I've never heard of that way of tenderizing the meat before. I'm only familiar with using the metal mallot and there using to be meat tenderizer that I'd buy as a teen. To this day I have no idea what was in that bottle. But I haven't bought it in years. I wonder if the results of velveting is similar to using pickle juice to marinade chicken before frying? Have you tried both where you can say if they do the same thing? I thought the vinegar helped tenderize the meat during the marinade process though I'm not sure?

[mono]

Hey I’m a student and I want to make simple meal preps like this for school, what are the basics on storing it?

[bienve]

What's the marinade for the chicken?

[deadforalldead]

What’s the total calories on this meal?

[bavaniselvaraju]

Why put video and not showing slowly lol

[radioactive.rabbit]

Use the fat to render. If you're consuming "chlorine chicken" anyways..

[Cpt.Andy]

It’s gross. If you do try it. Quarter the sesame oil.

[Julie-wbod]

My goodness, go like a train.! Subscribe for what? Can't follow too fast !

[MMusumeci]

You went so fast you left things out. Slow down.