Chicken and broccoli stir fry, or saltado de brócoli, is strips of chicken breast stir fried over high heat with onion, tomato, garlic, ginger, and ají de color, then steamed with broccoli florets and soy sauce and thickened with cornstarch and a pinch of sugar. It takes 20 minutes of preparation and 15 minutes of cooking, and serves 4.
A Chinese style dish that became very popular in Chile and Peru thanks to the large influence of Chinese immigration, usually served with white rice.
How to Make Broccoli Stir Fry?
It usually combines chicken with broccoli and other vegetables to taste. Everything is cooked quickly over high heat, a splash of water and soy sauce steam the broccoli, and a little cornstarch turns the juices into a glossy sauce.
Nutritional Information
Each serving of chicken and broccoli stir fry contains approximately 190 kcal, 12 g of carbohydrates, 8 g of fat, 18 g of protein, 4 g of fiber, 3 g of sugars, 50 mg of cholesterol, and 300 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Homemade Chicken and Broccoli Stir Fry Recipe
Preparation: 20 minutes
Cooking: 15 minutes
Servings: 4
Ingredients
- 1 head of broccoli, cut into florets
- 1 chicken breast
- 1 onion, thinly sliced
- 1 tablespoon of crushed garlic
- 1 teaspoon of sugar
- 1 tomato, cut into strips
- 1 teaspoon of grated ginger
- 1 teaspoon of ají de color (Chilean paprika)
- ½ tablespoon of cornstarch
- Vegetable oil
- Soy sauce
- Fine salt
- Black pepper
Instructions
- Heat a splash of oil in a large skillet over high heat and add the chicken breast cut into strips, the onion, the tomato, the ají de color, the garlic, and the ginger. Stir fry for a couple of minutes, stirring with a wooden spoon.
- Add ¼ cup of water and cook for 5 minutes over high heat. Add a splash of soy sauce and the broccoli, cover, and cook for about 5 minutes.
- Add the cornstarch dissolved in a little water and the sugar, stir gently, adjust the seasoning, and cook over medium heat until thickened. Serve right away, usually with white rice or homemade fries.
Additional Tips
Cut evenly
Cut the broccoli into even florets so they all cook at the same pace.
Cook in batches
If needed, cook in batches to keep the heat high so the vegetables brown instead of steaming.
Choose your soy sauce
Low sodium soy sauce helps control the salt. With regular soy sauce, add less salt at the end.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Chicken breast | Beef strips | 300 g | Classic lomo saltado style |
| Broccoli | Broccoli and carrot | Same amount | More color |
| Soy sauce | Low sodium soy sauce | To taste | Less salt |
| Cornstarch | Potato starch | ½ tablespoon | Same thickening |
Frequently Asked Questions (FAQs)
1. Why stir fry the food?
Cooking over high heat with little oil while stirring constantly helps preserve the nutrients and flavor of the food, and it is quick and easy.
2. Which soy sauce is best?
Low sodium soy sauce is ideal to control the salt, but regular soy sauce gives a more intense flavor. Adjust the final salt accordingly.
3. Can I add more vegetables?
Yes. Carrots, red bell peppers, or bean sprouts complement the dish and make it more colorful and nutritious.
Benefits of Broccoli
Broccoli is rich in vitamin C, fiber, and antioxidants, and it is low in calories and carbohydrates.
Did You Know?
Broccoli is a variety of Brassica oleracea, and its name comes from the Italian broccolo, meaning sprout. It originated around the eastern Mediterranean.
How to adapt this recipe to a vegan or vegetarian version?
How to adapt this recipe to a gluten-free version?
How to adapt this recipe to a keto (ketogenic) version?
Recommended
- Chilean Chicken Chop Suey Recipe
- Chilean Mongolian Chicken Recipe
- Chilean Arroz Chaufán Recipe
- Homemade Low Sodium Soy Sauce Recipe
