Ingredients for Ground Chicken and Broccolini Stir-fry
Here’s what you need for a simple and nutritious meal:
- 500 grams ground chicken
- 1 bunch of broccolini
- 2 cloves of garlic
- 1 tablespoon of soy sauce or tamari for a gluten-free option
- 1 teaspoon of sesame oil
- Salt and pepper to taste
- 1 tablespoon of vegetable oil for cooking
Preparation of Ingredients
Start by:
- Chopping the broccolini into bite-sized pieces, ensuring they cook evenly.
- Mincing the garlic for a flavorful base.
Cooking Instructions
Follow these easy steps for a stir-fry that’s delicious and healthy:
- Heat the vegetable oil in a wok or large pan over medium-high heat.
- Add the garlic, stirring until it becomes aromatic, about 30 seconds.
- Add the ground chicken, breaking it apart with a spatula, and cook until it’s browned and no longer pink, around 5-7 minutes.
- Season with soy sauce, sesame oil, and a pinch of salt and pepper.
- Increase heat to high, add broccolini, and stir-fry until the broccolini is bright green and tender-crisp, about 3-4 minutes.
Variations and Additions
Want to personalize this recipe?
- Add sliced bell peppers or other vegetables for more variety.
- For a spicy kick, include red pepper flakes or chili.
- Sprinkle with sesame seeds for a delightful texture and flavor.
- Serve with rice or quinoa for a more complete meal.
📌 Note: Don't overcook the broccolini. It should remain crisp-tender for the best texture and to retain its nutrients.
🔎 Note: Ensure you cook the chicken thoroughly to avoid any risk of foodborne illnesses.
Health Benefits
Here’s why this dish is good for your health:
- Chicken provides lean protein, essential for muscle health and energy.
- Broccolini is rich in vitamins A, C, K, and fiber, contributing to better immunity, eye health, and digestion.
- Using vegetable oil instead of butter reduces saturated fat intake, supporting heart health.
This dish is not only quick to prepare but also nutrient-packed, making it perfect for those looking to maintain a healthy, balanced diet.
Overall, this ground chicken and broccolini stir-fry is an excellent choice for a nutritious, delicious, and easy-to-make meal that can cater to various dietary preferences. Whether you're focusing on health, looking for a quick dinner solution, or simply in the mood for something different, this recipe has you covered.
Can I use another type of meat in this recipe?
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Yes, you can! Ground turkey or beef can be substituted for chicken, just be aware of the change in cooking time as beef might take longer to cook through.
What’s the difference between broccolini and broccoli?
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Broccolini has longer, thinner stalks and smaller florets compared to broccoli, offering a sweeter taste and more tender texture, though broccoli can be used as a substitute if broccolini is not available.
How can I make this dish gluten-free?
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Use tamari instead of soy sauce, which is naturally gluten-free, to keep the dish gluten-free.
Can I make this in advance for meal prep?
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Absolutely! The flavors will meld together even better when reheated, making it a great choice for meal prep.
