Grilled Chicken Broccoli Stir-Fry

Grilled chicken broccoli stir-fry

 The Spruce

Prep: 15 mins
Cook: 10 mins
Total: 25 mins
Servings: 2 to 4 servings
Nutrition Facts (per serving)
344 Calories
14g Fat
16g Carbs
38g Protein
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Nutrition Facts
Servings: 2 to 4
Amount per serving
Calories 344
% Daily Value*
Total Fat 14g 18%
Saturated Fat 3g 13%
Cholesterol 96mg 32%
Sodium 455mg 20%
Total Carbohydrate 16g 6%
Dietary Fiber 5g 16%
Total Sugars 6g
Protein 38g
Vitamin C 123mg 616%
Calcium 100mg 8%
Iron 3mg 18%
Potassium 729mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

A new year often means new eating habits, but your busy schedule might have you reaching for the takeout menu. Stop dialing and put down the phone—you don’t have to order out! My Grilled Chicken Broccoli Stir-Fry locks in all of your favorite takeout flavors and cooks faster than it takes for delivery.

By grilling the chicken, we make sure these tasty bites are a lighter option than their deep-fried cousins. Stir-fry doesn’t have to be intimidating, nor do you necessarily need a wok. A typical grill brings this quicker-than-takeout dish to life.

Americans have developed a love for “Chinese junk food,” so we decided to lighten up this dish. Grilled food not only has a delicious, smoky taste, but it also cuts back on the amount of oil used throughout the dish. We used a very small amount of olive oil in our recipe for this very reason.

So foodies, stay in, kick your feet up, and relax. You can have a yummy meal on the table that’s delicious and better for you.

Ingredients

  • 1/2 cup bottled Italian dressing

  • 1 pound boneless, skinless chicken breast, cut into strips

  • 1 tablespoon extra-virgin olive oil

  • 1 head broccoli, cut into florets

  • 1/2 medium red pepper, cut into strips

  • 1/2 medium green pepper, cut into strips

  • 1/2 medium yellow pepper

  • 1/2 medium red onion, thinly sliced

  • 1 tablespoon dried basil

  • 1 tablespoon dried oregano

  • 1 teaspoon garlic powder

  • Salt, to taste

  • Freshly ground black pepper, to taste

  • 2 cups cooked rice, optional

  • 1/4 cup coarsely chopped fresh basil, optional

  • 1/4 cup coarsely chopped cashews or peanuts, optional

Steps to Make It

  1. Gather the ingredients.

  2. Pour the Italian dressing into a zip-top plastic bag and add the chicken. Marinate for 2 to 3 hours in the refrigerator.

  3. Preheat a barbecue or indoor grill to high.

  4. Brush a grill basket (or grill pan) with olive oil.

  5. Remove the chicken from the marinade and place it in the grill basket. Discard the dressing.

  6. Sear the chicken for 3 minutes on each side.

  7. Add the broccoli, red pepper, green pepper, yellow pepper, and red onion to the basket and cook for 2 to 4 minutes.

  8. Flavor with the seasonings and salt and pepper, to taste.

  9. Serve over the rice and garnish with fresh basil and chopped cashews or peanuts, if desired.

Tip

  • When it comes to stir-frying, the heat has to be high. And, since there’s very little actual cooking time, it’s crucial to have all your ingredients assembled beforehand. Keep everything separated in bowls based on how much time they need to be in your wok. Chopping your onions, meat, and peppers into similar size pieces will ensure a more uniform cooking time. You can also try substituting brown rice for white rice. This small change can make the recipe an even smarter alternative.