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Meal-Prep Velvet Garlic Chicken and Broccoli

Meal-Prep Velvet Garlic Chicken and Broccoli

Lunch
Prep Time
25min
Cook Time
15min
Servings
4
Calories
265
Chef's Note

The secret to this recipe's meal-prep longevity is the water velveting technique. By blanching the chicken briefly in simmering water with a touch of oil, we lock in the moisture. When you reheat this lunch in the office microwave, the chicken will remain incredibly silky and tender instead of turning rubbery!

Tags
meal-prep
lunch
chicken
chinese-inspired
high-protein
healthy
velveting
quick-meals
broccoli
Ingredients

  • 1.25 lbs boneless, skinless chicken breasts, sliced thin against the grain

  • 1 tbsp cornstarch (for marinade)

  • 1/4 tsp baking soda

  • 1 tbsp light soy sauce (for marinade)

  • 1 tbsp Shaoxing rice wine (or dry sherry)

  • 1 tsp toasted sesame oil

  • 4 cups broccoli florets, cut into bite-sized pieces

  • 4 cloves garlic, minced

  • 1 tbsp fresh ginger, minced

  • 1/2 cup low-sodium chicken broth

  • 2 tbsp soy sauce (for sauce)

  • 1.5 tbsp oyster sauce

  • 1 tsp brown sugar

  • 1 tsp cornstarch (for slurry)

  • 1 tbsp water

  • 1 tbsp neutral cooking oil (canola or grapeseed)

Instructions
  • 1

    In a medium bowl, whisk together 1 tablespoon cornstarch, baking soda, light soy sauce, Shaoxing wine, and sesame oil. Add the sliced chicken, tossing thoroughly to ensure every piece is coated. Let marinate at room temperature for 15 to 20 minutes.

  • 2

    While the chicken marinating, whisk together the chicken broth, soy sauce, oyster sauce, and brown sugar in a small bowl to create the stir-fry sauce. In a separate small cup, mix 1 teaspoon cornstarch with 1 tablespoon water to create the slurry.

  • 3

    Bring a medium pot of water to a gentle boil, then reduce to a low simmer. Add a splash of neutral oil (about 1 teaspoon) to the water.

  • 4

    Perform the water velveting: Gently drop the marinated chicken pieces into the simmering water. Stir gently so they do not stick together. Blanch for 60 to 90 seconds until the exterior turns opaque and white, but the inside remains slightly undercooked. Immediately drain the chicken and set aside.

  • 5

    Heat 1 tablespoon of neutral cooking oil in a large skillet or wok over medium-high heat. Add the minced garlic and ginger, sautéing for 30 seconds until highly fragrant.

  • 6

    Add the broccoli florets and 2 tablespoons of water to the pan. Cover with a lid and steam for 2 minutes until the broccoli is bright green and tender-crisp.

  • 7

    Pour in the prepared stir-fry sauce and bring to a simmer. Stir the cornstarch slurry once more, then pour it into the bubbling sauce, stirring constantly until the sauce thickens and glazes the broccoli.

  • 8

    Add the velveted chicken back into the skillet. Toss everything together for 1 to 2 minutes until the chicken is fully cooked through, hot, and completely coated in the glossy sauce.

  • 9

    Divide the stir-fry evenly among 4 meal-prep containers. Serve alongside steamed brown or white rice if desired.

Nutrition Information (per serving)
265
Calories
34g
Protein
14g
Carbs
7g
Fat
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