Chicken and Broccoli Calories (Bonus Recipe!)

Chicken and broccoli dish is one of the healthiest dishes out there. This dish is perfect for everyone, including people on a low-calorie diet.

How many calories are there in chicken and broccoli? Chicken and broccoli contain 280 calories per serving. This serving may also include white rice. In contrast, chicken and broccoli (no rice) contain 175 calories per one-cup serving. However, the calories in this Chinese dish depend on the sauce’s fat content and other ingredients that you use in it. 

Healthy ingredients in your chicken and broccoli give you an incredible amount of nutrition. So, dive in to find interesting facts and our favorite recipe! 

Chicken And Broccoli Calories For Different Recipes 

There are many recipes of chicken and broccoli that contain calories according to their preparation method. 

For example, grilled chicken and broccoli (no rice) contain 241.3 calories per 1 plate serving. 

Steamed chicken and broccoli (no sauce) contain 117 calories per 8 ounces serving. It means there are more healthy nutrients in this one. So if you’re craving something fast-food like, then go for this steamed chicken and broccoli recipe. 

Steamed chicken and broccoli with sauce contain 140 calories per serving. 

Chicken and broccoli with (pork) fried rice contain 1045.1 calories per single serving. So this type of dish is not for people who want to follow a healthy meal plan consistently.

Is Chicken And Broccoli Good For You?

Chicken and broccoli are full of healthy nutrients. There is a rich amount of vitamin A in both chicken and broccoli. 

Vitamin A helps your lungs, heart, eyes, and muscles to function correctly. So eating these ingredients promotes overall wellbeing.

Benefits of Broccoli 

According to USDA, 1 cup of raw and chopped broccoli has 30.9 calories. It also contains healthy nutrients, including protein 2.57g, carbs 6.04g, fiber 2.37g, sodium 30mg, and fat 0.34g. Raw broccoli contains fewer calories and salt content than cooked broccoli.  

This green veggie is rich in vitamin A, vitamin K, vitamin C, B vitamins, calcium, potassium, and manganese. Broccoli is a cruciferous vegetable, meaning it has a good amount of glucosinolate.

Benefits of Chicken

According to USDA, a 4 ounce (about the size of your palm) raw skinless and boneless chicken breast contains 136 calories. The other nutrients include 25.4 grams of protein, 2.96 grams of total fat, carbohydrates 0g, fiber 0g, and sodium 50.8mg.

Meat experts consider chicken to be healthier than beef. That’s because it contains less fat than dark meat. 

White meat contains mono-unsaturated and poly-unsaturated fatty acids, which reduce the ‘bad cholesterol (LDL)’ levels. And subsequently, these fatty acids increase the ‘good cholesterol (HDL)’ levels in the body.

Carbs In Chicken And Broccoli

The carbohydrates in any chicken and broccoli depend on the ingredients used in the sauce. Every restaurant uses a unique method to prepare this Chinese dish. Some would follow the traditional recipe, whereas some would go modern and add extra ingredients. 

The Carbohydrates in refined grains (i.e., white rice) and sugar are unhealthy. And the carbohydrates present in whole grains and veggies are entirely healthy. Chicken and broccoli contain the latter form of carbs.

Healthy Chicken And Broccoli Stir Fry – Bonus Recipe!

Chicken and broccoli stir-fry is a traditional dish that contains chicken and broccoli coated in a fresh savory sauce. You can serve it with steamed white or brown rice if you like. 

The recipe here is cheap, quick, and healthy, with a taste that you would love to order at a Chinese restaurant.

Main Ingredients 

  • 1 pound boneless, skinless chicken breast. Cut into about 1-inch pieces). 
  • 2 cups small broccoli florets.
  • 1 cup sliced mushrooms (or use cashews as an alternative).

Sauce Ingredients 

  • 1 ½ tbsp vegetable oil.
  • 2 tsp minced ginger.
  • 1 tsp minced garlic.
  • 1 tsp soy sauce.
  • 1 tsp sugar.
  • 1 tsp cornstarch.
  • 1/4 cup water or low-sodium chicken broth.
  • 1/4 cup oyster sauce (Don’t like it you? use hoisin sauce).
  • 2 tsp toasted sesame oil.
  • Salt and pepper for taste.

Prepare Sauce

  • Take a deep bowl and add in the oyster sauce, chicken broth, soy sauce, sesame oil, and sugar. Whisk it nicely!
  • Then, take a separate small bowl. Add cornstarch and one tbsp of cold water in it and mix. This mixture adds classic thickness to the dish. 

Recipe Instructions

  • Heat 1 tbsp of oil over medium flame in a large frying pan. Add broccoli and mushrooms (or cashews) and cook for 5 minutes or till the ingredients are soft.
  • Add garlic and ginger and stir for 30 seconds.
  • Pour out the vegetables on a plate and cover them. Wipe the pan with a paper towel and turn the heat to high. 
  • Add the leftover oil to the pan.
  • Season the chicken breast pieces with pepper and salt and dispersed them evenly in the pan. 
  • Cook the meat for about 4 minutes on both sides. When it’s cooked and give off a golden color, add veggies and stir for about two minutes.
  • Pour the prepared oyster sauce over chicken and broccoli. Stir slowly for about 30 seconds.
  • Now add the cornstarch mixture to the pan and give it a boil. Cook it for one minute or until the sauce thickens.
  • Turn off the flame and immediately serve the dish.
  • Serve it with boiled or steamed rice for a delicious treat!

Chicken and Broccoli Nutrition Chart

Here are the nutrition facts of the above chicken and broccoli recipe: 

Nutrition Facts
Chicken and broccoli Stir Fry
ServingsServes Four
Calories 308kcal
Carbohydrates 15g5%
Fiber 1g10%
Sugar: 6g5%
Protein 37g65%
Fat 12g20%
Saturated Fat 2g11%
Cholesterol 96mg28%
Sodium 796mg35%

Keto Recipe – Fried Chicken and Broccoli

Is Chicken And Broccoli With White Rice Healthy?

Chicken and broccoli with white rice is a perfect combo. But if you are on a low-calorie diet, eating white rice might affect your meal plan. 

A 100 grams serving of white rice contains 130 calories. It is almost equal to a palm-sized piece of chicken breast.

And let’s say you add two chicken breasts to your Chinese dish. When you serve it with white rice, the calories will go up (including calories from other ingredients). So you might not be able to keep track of your calorie-control diet. 

However, the solution to your craving is brown rice. Although 100g of brown rice contains 111 calories, which is pretty close to the white rice calories, brown rice has more healthy nutrients than white rice. 

It’s because brown rice belongs to the family of “whole grain,” which comprises healthy carbohydrates. At the same time, white rice is “refined grain” rice composed of unhealthy carbohydrates. 

If you are not on a strict diet, consuming 300-400 calories from a single dish (chicken and broccoli with white rice) should be fine. 

Does Broccoli Burn Belly Fat?

Yes, broccoli can help you burn belly fat because of its wholesome nutrients. Studies show that consuming a significant amount of deep-colored veggies (green, orange, and yellow) helps lose belly fat. 

These veggies lower visceral fat levels, which is a dangerous fat that wraps around your stomach organs. The fat stays deep in the body, and thus it becomes hard to lose it. Even people with a flat tummy can have visceral fat. It often refers to TOFI or “Thin outside fat inside.”

So adding broccoli to your daily diet can help you lose weight faster. It is a good carb with a high fiber content which helps in digestion, low blood sugar, constipation, and overconsumption of carbs. 

The Harvard School of Public Health states that fiber lowers diabetes, heart disease, and cardiovascular disease risks.

According to the Mayo Clinic, eating broccoli every day helps normalize cholesterol levels and bowel movements. It also maintains bowel health which assists you to achieve your ideal weight.

FAQs

How much broccoli should I eat a day?

An adult person needs almost 2.5 cups of cooked veggies in a day. However, if you prefer raw broccoli, increase the amount (about 3 to 3.5 cups).

Can I eat chicken every day and lose weight?

Chicken is a lean meat which means it doesn’t contain a lot of fat. So including chicken in your healthy diet helps you to lose weight.

Is broccoli anti-inflammatory?

Yes, it is an anti-inflammatory powerhouse. It’s because broccoli contains a fantastic amount of vitamins K and C, fiber, and folate. It’s also rich in carotenoids (flavonoids, quercetin) and antioxidants.

Is rice good for weight loss?

Yes, as long as you’re eating whole grain rice (brown rice), they can be a part of your weight loss journey. You can also add veggies to your brown rice. 

Is broccoli keto-friendly?

Yes, broccoli is keto-friendly as it contains only 2g of carbs per ½ cup serving. It’s also high in protein and fiber, which keeps you healthy the whole day.



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