Chicken & Broccoli Stir-Fry Recipe (380 Cal, 44g Protein) | Eati

- 220g chicken breast, thinly sliced - 300g broccoli florets - 1 tbsp low-sodium soy sauce - 1 tsp sesame oil - 1 tsp cornstarch - 2 cloves garlic, minced - 1 tsp fresh ginger, grated - 100g cooked rice or cauliflower rice - Sesame seeds to garnish

1. Combine soy sauce, sesame oil, and cornstarch as a sauce. 2. Heat wok to high. Add cooking spray. 3. Stir-fry chicken slices 4–5 minutes until cooked through. 4. Add garlic and ginger, cook 30 seconds. 5. Add broccoli, stir-fry 3–4 minutes, add 2 tbsp water if pan gets dry. 6. Pour sauce, toss 1 minute. 7. Serve over rice. Garnish with sesame seeds. 8. Log in Eati: 'chicken breast 220g, broccoli 300g, rice 100g'.

Per serving (estimated): Calories: 380 kcal Protein: 44g Fat: 8g Carbohydrates: 26g Macro split: 46% protein / 19% fat / 27% carbs Protein per 100 calories: 11.6g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

Chicken and broccoli is the most iconic muscle-building meal for a reason — the combination consistently provides 40g+ of protein at low calorie cost, with broccoli adding volume and micronutrient density. Macro breakdown (estimated): • 380 calories • 44g protein • 8g fat • 26g carbohydrates Broccoli is not just a filler: 300g of broccoli provides 90 calories, 9g of protein (plant-based), 7g of fiber, and more vitamin C per gram than oranges. Its sulforaphane content has been associated with reduced muscle inflammation post-exercise in emerging research.

1. Teriyaki (400 cal, 44g protein): swap soy sauce for teriyaki and add honey. 2. Spicy (385 cal, 44g protein): add 1 tbsp chili garlic sauce. 3. Low-carb (290 cal, 44g protein): skip rice, increase broccoli to 500g.

Batch cook 4 portions — chicken, broccoli, and sauce store 4 days. Add fresh rice each day for best texture.