Looking for a quick and nutritious weeknight meal that everyone in the family will love? This Asian Sesame Chicken Stir Fry with Broccoli and Brown Rice offers a perfect blend of protein, fiber, and bold flavors. With tender chicken, crisp broccoli, and a savory sesame sauce, it’s a hearty dish that satisfies your hunger and supports your health goals—ready in under 30 minutes.
What Is Sesame Chicken Stir Fry?
Sesame chicken stir fry is a popular Asian-inspired dish that combines bite-sized chicken pieces with vegetables—in this case, fresh broccoli—sautéed quickly in a wok or skillet. The recipe is topped with a rich sesame and soy-based sauce that adds delicious umami flavor without overwhelming the freshness of the ingredients. Served over fluffy brown rice, it becomes a complete meal packed with nutrition and taste.
Health Benefits and Precautions
This meal is not just delicious—it’s also good for your body. Chicken is a lean source of protein that helps build and repair muscles. Broccoli is rich in vitamins C and K, as well as fiber and antioxidants that support digestion and immune health. Brown rice provides complex carbohydrates for steady energy and added fiber.
However, there are a few things to keep in mind. The soy sauce used in the sesame sauce can be high in sodium, so to make it heart-healthier, choose a low-sodium version. Some sesame sauces may also include honey or sugar for flavor, so if you’re watching your sugar intake, you can easily reduce the amount or use a natural sweetener like maple syrup sparingly.
Asian Sesame Chicken Stir Fry Recipe
Ingredients
- 1 pound boneless, skinless chicken breasts, thinly sliced
- 1 tablespoon olive oil or sesame oil
- 2 cups broccoli florets
- 2 teaspoons minced garlic
- 1 teaspoon fresh grated ginger (optional)
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon cornstarch mixed with 2 tablespoons water (for thickening)
- 1 tablespoon sesame seeds (for garnish)
- 2 green onions, chopped
- 2 cups cooked brown rice
Instructions
- Start by cooking the brown rice according to the package instructions. Set aside once done.
- In a small bowl, mix the soy sauce, sesame oil, rice vinegar, honey, and cornstarch slurry. Stir well and set aside.
- Heat 1 tablespoon of olive or sesame oil in a large skillet or wok over medium-high heat. Add the chicken slices and cook for 5-6 minutes, or until they are fully cooked and lightly browned. Remove the chicken and set aside.
- In the same skillet, add broccoli florets and a splash of water. Stir-fry for about 3-4 minutes until the broccoli is bright green and slightly crisp. Add garlic and grated ginger (if using) and cook for an additional minute.
- Return the cooked chicken to the skillet with the broccoli. Pour in the sauce and toss everything to coat evenly.
- Let the sauce simmer for about 2-3 minutes until it thickens slightly and coats the chicken and broccoli evenly.
- Serve hot over bowls of brown rice, topped with sesame seeds and chopped green onions for extra flavor and crunch.
Tips for Best Results
- Cut the chicken into equal-sized pieces for even cooking.
- Use fresh broccoli instead of frozen for better texture.
- For vegetarians, you can substitute tofu for the chicken and follow the same instructions.
- Add more veggies like bell peppers, snap peas, or carrots to boost the flavor and nutrients.
Final Thoughts
This Asian Sesame Chicken Stir Fry with Broccoli and Brown Rice is a fast, flavorful, and healthy dinner you can make on any weeknight. It’s great for meal prep, customizable to your taste, and packed with health benefits. Whether you’re cooking for one or feeding a family, this balanced meal is sure to satisfy your cravings while keeping nutrition in check.
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