Honey soy chicken stir-fry

Name: Honey soy chicken stir-fry
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 240 g chicken breast, stir-fried, weighed cooked; 2 cups chopped broccoli florets (182 g); 1½ cups white rice, cooked (237 g); 1 tbsp olive oil (13.5 g); 2 tbsp soy sauce (32 g); 1 tbsp honey (21 g); 2 cloves garlic, grated (6 g); 2 tbsp water; 1 tsp grated fresh ginger, if you like; Chili flakes or sliced fresh chili

Chicken and broccoli in a honey, soy, and garlic glaze, served over white rice.

488calories

45 gprotein

50 gcarbs

12 gfat

Per serving, 1 of 2. Calories and macros from USDA values for the amounts below.

In these collections: Dinner under 500 calories

Photo of a similar dish: Piotr Arnoldes on Pexels.

Ingredients

Chicken breast, stir-fried, weighed cooked240 g396 cal
Broccoli florets2 cups chopped · 182 g62 cal
White rice, cooked1½ cups · 237 g308 cal
Olive oil1 tbsp · 13.5 g119 cal
Soy sauce2 tbsp · 32 g17 cal
Honey1 tbsp · 21 g64 cal
Garlic, grated2 cloves · 6 g9 cal
Whole recipe, 2 servings975 cal

To taste, not counted: 2 tbsp water; 1 tsp grated fresh ginger, if you like; chili flakes or sliced fresh chili. They add a few calories at most.

Method

Cook the rice, or use 1½ cups of cooked rice.
Mix the soy sauce, honey, garlic, ginger, chili, and water in a small bowl.
Cut the chicken into bite-size pieces. Heat half the oil in a large pan or wok over high heat and stir-fry the chicken for 5 to 6 minutes, until cooked through (74 °C / 165 °F). Move it to a plate and weigh it: this recipe counts 240 g of cooked chicken.
Add the rest of the oil and the broccoli with a splash of water. Stir-fry for 3 to 4 minutes, until bright green and just tender.
Return the chicken, pour in the sauce, and toss for 1 to 2 minutes, until it bubbles and coats everything. Serve over the rice.

How the calories add up

The honey adds 64 calories and the soy sauce 17. The soy sauce also brings about 878 mg of sodium per serving; reduced-sodium soy sauce cuts that.
Each serving has about 45 g of protein, most of it from the chicken.
The chicken is counted with USDA’s roasted chicken breast entry, weighed after cooking, and the oil it cooks in is counted on its own line.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.