Keto Chinese Chicken And Broccoli: Healthy And Delicious?

Chinese chicken and broccoli is a popular dish that can be made keto-friendly. The dish typically consists of chicken breasts, broccoli florets, and a variety of sauces and seasonings. This article will explore the ingredients and cooking methods used to create a delicious and healthy version of this takeout favourite. By using alternatives such as coconut aminos instead of soy sauce, a brown sugar substitute, and xanthan gum for thickening the sauce, you can enjoy a tasty keto meal with only 4 net carbs per serving.

How to make keto Chinese chicken and broccoli

This recipe is a great option for those on a keto or low-calorie diet who are craving Chinese takeout. It's absolutely delicious and easy to make. Here's how to make it:

Ingredients:

• Boneless skinless chicken breasts cut into strips
• Raw broccoli florets
• Sesame oil
• Olive oil
• Chicken broth
• Soy sauce or liquid aminos
• Brown sugar substitute
• Minced garlic
• Ginger paste or ground ginger
• Sesame seeds
• Xanthan gum (optional)

Optional Ingredients:

• Riced cauliflower
• Coconut oil

Steps:

• Heat the sesame and olive oils in a skillet over medium-high heat.
• Add the chicken to the heated skillet and cook for 3-5 minutes on each side until completely cooked through and browned. Remove the chicken from the skillet and keep warm.
• Add the broccoli florets to the skillet, reduce the heat to medium, and cover to steam until the broccoli is cooked to your desired doneness.
• Add the chicken back to the skillet with the broccoli.
• In a bowl, mix together the chicken broth, soy sauce, brown sugar substitute, minced garlic, and ginger paste until well combined.
• Pour the sauce mixture over the broccoli and chicken and toss to coat.
• If you want a thicker sauce, sprinkle xanthan gum into the sauce and stir before pouring it into the skillet.
• Cook for a few more minutes to allow the flavours to soak into the chicken and broccoli.
• Sprinkle with sesame seeds before serving.

Tips:

• This recipe can be served with riced cauliflower to keep it low-carb.
• You can use refined coconut oil instead of olive oil.
• If you want to make the dish fattier, you can replace the chicken breast with boneless, skinless chicken thighs.
• If you are paleo or want to avoid soy, you can substitute soy sauce with coconut aminos.
• Be cautious when using xanthan gum to thicken the sauce, as a little too much can make the sauce overly thick. Add it in small increments, stirring well after each addition.

Nutritional information

Keto Chinese Chicken and Broccoli is a healthy, low-calorie, low-carb alternative to traditional Chinese takeout. It is a delicious dish that can be made in under 30 minutes and is perfect for those on a keto or low-carb diet.

Calories and Macronutrients

A serving of Keto Chinese Chicken and Broccoli typically ranges from 193 to 307 calories. The dish is high in protein, with values ranging from 27g to 33g per serving. Fat content is moderate, ranging from 5g to 18g, while carbohydrate content is low, ranging from 7g to 17g, with only 4g net carbs per serving.

Micronutrients

The dish provides a good source of vitamins and minerals, including vitamin A, vitamin C, calcium, iron, potassium, and fiber.

Ingredients and Substitutions

The main ingredients in this dish are chicken, broccoli, and a variety of seasonings and sauces. Chicken breasts or thighs are typically used, and they can be sliced or cut into strips or bite-sized pieces. Broccoli florets are used, and they can be fresh or frozen.

For the sauce, a combination of soy sauce or coconut aminos, brown sugar substitute, chicken broth, garlic, ginger, and sesame oil is typically used. Xanthan gum is often added as a thickening agent, and other ingredients like olive oil, rice vinegar, fish sauce, and green onions can also be included.

Customization and Serving Suggestions

This dish can be customized to suit individual preferences and dietary needs. For a fattier option, boneless and skinless chicken thighs can be used instead of chicken breasts. To avoid soy, coconut aminos can be used as a substitute for soy sauce. The amount of sweetener used can be adjusted to taste, and it can be omitted entirely if desired.

Keto Chinese Chicken and Broccoli is often served with cauliflower rice or regular brown rice. It can also be paired with other low-carb sides, such as keto garlic cheese biscuits, cabbage casserole, or cauliflower fried rice.

Comparison to Traditional Chinese Chicken and Broccoli

Keto Chinese Chicken and Broccoli is a healthier alternative to the traditional takeout dish. A cup of the traditional dish contains 485 calories, while a quarter of the keto recipe has only 207 calories. The keto version also has significantly fewer carbs, with just 4g net carbs per serving, making it suitable for those on a keto or low-carb diet.

Carb count

The carb count for Chinese chicken and broccoli varies depending on the recipe and the ingredients used. Here is a breakdown of the carb counts for some popular recipes:

• Keto Chinese Chicken and Broccoli: This recipe has only 4 net carbs per serving. The total carbohydrate count for the entire recipe is 17g, which includes the sugar substitutes and other vegetables used.
• Chinese Chicken and Broccoli in Garlic Sauce: This recipe has a total carb count of 10g per serving. The recipe includes coconut aminos, tapioca starch, and other ingredients that contribute to the carb count.
• Keto Sesame Chicken with Broccoli: With only 4g net carbs per serving, this recipe is a guilt-free version of a Chinese takeout favorite. The dish includes boneless skinless chicken breast, olive oil, sesame oil, and a keto-friendly brown sugar substitute.
• Keto Chicken and Broccoli Stir Fry: This recipe has 8g of carbs per serving. It uses avocado oil, chicken thighs, broccoli florets, soy sauce or coconut aminos, sugar-free brown sweetener, garlic, ginger, and xanthan gum.
• Chinese Chicken and Broccoli (Low Calorie): With a total carb count of 7g, this recipe is perfect for those on a low-calorie or low-carb diet. It includes chicken breast, olive oil, garlic, chicken broth, fish sauce, sesame oil, rice vinegar, a brown sugar substitute, broccoli florets, carrots, xanthan gum, and green onions.

When calculating the carb count, it is important to consider the contributions from sugar substitutes, vegetables, and other ingredients used in the recipe. Additionally, the serving size will also affect the carb count per serving.

Recipe alterations

Chicken

If you want to make the dish fattier, you can replace the boneless, skinless chicken breasts with chicken thighs. However, some recipes suggest that bone-in chicken doesn't work as well because you want small pieces of chicken to pair with the broccoli and evenly soak up the sauce.

Broccoli

You can use either fresh or frozen broccoli. If using frozen, make sure it is completely thawed to avoid adding extra water to the recipe. It is also recommended to briefly blanch or microwave the broccoli before adding it to the stir-fry to help retain its colour and texture.

Sauce

To make the sauce thicker, you can add xanthan gum. However, be cautious when adding it to the sauce as it can quickly turn a thin sauce into a sludge. If you add too much, you can try to thin the sauce out by adding more liquid.

Soy Sauce

If you are gluten intolerant or trying to avoid soy, you can substitute soy sauce with coconut aminos or liquid aminos.

Brown Sugar

If you are opposed to using a brown sugar substitute, you can substitute it with any sweetener that you are comfortable with, or you can omit it. The dish will not have the same flavour, but it should still be tasty.

Ginger

You can use either ginger paste or fresh ginger. If using fresh ginger, you can finely chop it or puree it.

Cooking tips

• Slice the chicken into thin strips: This ensures quicker and more even cooking. You can also dice up and use boneless chicken thighs for a fattier dish.
• Use fresh or frozen broccoli: Fresh broccoli is recommended for the best texture, but frozen broccoli can be used as a convenient alternative. Just make sure it's completely thawed before cooking to avoid adding extra water to the recipe.
• Prepare the sauce in advance: Mix the sauce ingredients (chicken broth, soy sauce or coconut aminos, brown sugar substitute, minced garlic, and ginger paste) in a separate bowl before adding them to the skillet. This ensures the flavors blend well.
• Cook the chicken first: Start by cooking the chicken strips in a skillet or wok over medium-high heat until they are browned and cooked through. Remove them from the pan and keep them warm while you prepare the rest of the dish.
• Steam the broccoli: Add the broccoli florets to the same skillet and steam them until they are cooked to your desired level of doneness. You can cover the skillet to help retain moisture and speed up the cooking process.
• Thicken the sauce with xanthan gum: If you prefer a thicker sauce, xanthan gum is your secret ingredient. Just be cautious, as a little goes a long way! Add a small amount at a time, stirring well after each addition, until you achieve the desired consistency.
• Garnish with sesame seeds: Sprinkle some sesame seeds over the dish just before serving for added flavor and texture.
• Make-ahead and storage tips: You can slice, season, and marinate the chicken ahead of time. The dish can also be stored in an airtight container in the refrigerator for up to 3-4 days.
• Reheating instructions: For the best flavor and texture, reheat the dish in the microwave on high for 1 minute or stir-fry it on the stovetop until warmed through.

Frequently asked questions