Sesame Chicken & Broccoli Stir Fry is loaded with awesome veggies and a super flavorful sesame sauce for a healthy meal prep!
This quick and easy healthy chicken meal prep is served with steamed broccoli and tossed in a flavorful chili garlic sauce. It's also loaded with zucchini noodles, or zoodles, which makes it keto, along with the monkfruit sweetener to balance out the flavors. This dish is the definition of "sweet heat," my friends!
Keto Sesame Chicken & Broccoli Stir Fry Meal Prep Ingredients:
For the chicken:
- 1 ½ pounds chicken breast, sliced thin or into bite-sized cubes
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 tablespoon avocado oil
- 6 cups (14 oz) broccoli florets, steamed
For the sauce:
- 6 tablespoon reduced-sodium soy sauce
- 3 tablespoon rice vinegar
- 1 tablespoon chili garlic sauce
- 2 teaspoon minced ginger
- 2 garlic cloves, minced
- 1 tablespoon sesame oil
- 2 teaspoon Lakanto Monk Fruit sweetener with erythritol
- 1 teaspoon xanthan gum
- 1 tablespoon water
How to Make Low Carb Sesame Chicken and Broccoli
First off, you'll need a spiralizer, or access to one. Or maybe you're lucky and your grocery store preps lots of veggies for cooking and sells them ready to go, in the produce department. The spiralizer is the magical tool that turns zucchini into noodles, or "zoodles."
Here's how this comes together. Start the chicken in a skillet and cook it in batches if things get too crowded in the pan. Then, while that's happening, whisk together all the ingredients for the sauce in a bowl. It might look like a lot, but chances are, you've got some of these ingredients on hand if you are already following a keto diet. Combine the sauce, chicken, and broccoli in the pan and stir until everything comes together for a few minutes. It's that easy. Serve it all over zoodles or rice.
How to Store
Once prepped and transferred into sealed, airtight containers, you can keep these meals for 4 to 5 days. You can also prep and freeze everything in this sesame chicken dish if you'd like, except the zoodles, which won't fare so well on reheating. Zucchini is very watery. Just freeze it in sealed, airtight plastic bags and label it with the date and contents. You can defrost it in the microwave or in the refrigerator overnight (always an easy way to bring proteins back to life). We've also tossed frozen chunks of this meal into a hot pan with a little bit of oil.
Substitutions and Alterations
Switch out the broccoli for cauliflower, or use a combination of both veggies.
Sesame chicken also tastes great with green beans and sliced bell peppers. Use what you have on hand if you want to be frugal.
Use regular rice or soba noodles if desired. Or pasta. Or rice: choose among brown, white, or cauliflower rice. You might have some at your table who aren't excited about zoodles. (We get it! Kids can be funny sometimes).
Try using coconut oil instead of avocado oil, if you don't have the latter (it can be pricey!). Coconut oil imparts a less neutral taste, but it will get the pan hot enough.
In terms of proteins, this sesame chicken stir fry works with steak, shrimp, and tofu, as well. Adjust the cooking times accordingly; shrimp cooks the fastest, followed by tofu and then steak.
Tip
Garnish the top with some sesame seeds if desired, or a drizzle of sesame oil to amp up the flavors.
READ MORE: More broccoli, more stir fry, please! Steak and Broccoli Stir Fry!
Ingredients
- 1.5 pounds Chicken Breast cut into bite sized pieces
- 1 teaspoon Salt
- 2 tbs avocado oil
- 6 cups broccoli florets
Sauce
- 6 tbs reduced sodium soy sauce
- 3 tbs rice wine vinegar
- 1 tbs chili garlic sauce
- 2 teaspoon minced ginger
- 2 cloves garlic minced
- 1 tbs sesame oil
- 2 teaspoon lankanto monk fruit sweetener with erythritol
- 1 teaspoon xanthum gum
- 1 tbs Water
Instructions
- Toss sliced chicken in salt and pepper. Cook chicken in two batches. Heat one tablespoon of avocado oil in a large skillet over medium heat high. Add half chicken and cook about 3-4 minutes on each side. Transfer cooked chicken to clean bowl. Add remaining tablespoon of oil in skillet and cook remaining chicken.
- In a medium bowl, whisk together soy sauce, rice vinegar, chili garlic sauce, minced ginger, minced garlic, sesame oil, sweetener, xanthan gum, and water. Add sauce to large skillet and set over medium high heat. Once sauce starts to boil, reduce heat. Add cooked chicken and steamed broccoli and toss to coat in sauce. Remove from heat. Serve over zucchini noodles or cauliflower rice.
Video
Notes
Nutrition
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