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Healthy Chicken and Broccoli Stir-Fry

Healthy Maple Tahini Chicken and Broccoli Sir-fry

  • Prep Time: 40 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Main Course
  • Cuisine: American

Description

This Healthy Maple Tahini Chicken and Broccoli Sir-fry is perfect for a family-friendly weeknight meal. Use tamari to make it gluten-free.


Scale

Ingredients

  • 2 tablespoons pure maple syrup, dark or amber
  • 2 tablespoons tahini

  • 2 tablespoons reduced-sodium tamari or soy sauce

  • 2 teaspoons corn starch
  • 
Pinch salt
  • 
4 teaspoons avocado oil or organic canola oil, divided

  • 1 pound boneless skinless chicken breast, cut into bite-sized chunks
  • 
¼ teaspoon ground white pepper or black pepper

  • 1 bunch scallions, sliced, white and green parts separated

  • 2 teaspoons grated fresh ginger root (or you can mince it if you don’t have a microplane)

  • 1 cup reduced-sodium chicken broth
  • 
4 cups broccoli florets, about 1 bunch or 2 small crowns
  • 2 cups sliced carrots
  • 
1 tablespoon lime juice
  • 
2 teaspoon sesame seeds, for garnish, optional

Instructions

  1. Whisk maple syrup, tahini, tamari or soy sauce, cornstarch and salt in a small bowl and set aside.
2. Heat wok or large skillet over high heat.  Add 2 teaspoons oil and swirl to coat wok or bottom of skillet.  Add chicken, sprinkle with pepper and cook, turning once or twice until browned, 5 to 6 minutes.  Note* the chicken will not be fully cooked and will continue cooking in the sauce in step 4.  Remove the chicken to a plate.
3. Add the remaining 2 teaspoons canola to the skillet, followed by the scallion whites and ginger.  Cook, stirring until fragrant, 15 to 30 seconds.  Add broth and bring to a simmer, scraping up any browned bits. Add broccoli and carrots, cover and simmer, stirring once or twice until the broccoli is bright green and the vegetables are still crisp but starting to soften slightly, 4 to 5 minutes.
  2. 4. Stir sauce, the chicken and any accumulated juices from the plate into the vegetables and continue cooking, stirring often until the chicken is cooked through and the sauce is thickened, 4 to 5 minutes. Stir in reserved scallion greens, lime juice and sesame seeds.

Nutrition

  • Serving Size: 1 1/2 cups each
  • Calories: 335
  • Sugar: 11 g
  • Sodium: 640
  • Fat: 14 g
  • Carbohydrates: 27 g
  • Protein: 28 g

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