RETURN TO RECIPE INDEX

Easy Broccoli Chicken Stir Fry

This Chinese chicken stir fry with broccoli is one of my favorite meals, ever! Easy-peasy, you can pair this recipe with noodles, rice, or just by itself for a simply delicious meal at home.

  • 1 pound boneless (skinless chicken breasts (cut into ~1” pieces))
  • 1 tablespoon sesame oil
  • 2 heads of broccoli (chopped into florets)
  • ½ cup chicken broth
  • ¼ cup soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon cornstarch
  • 2 teaspoons garlic (minced or very finely chopped)
  • 2 teaspoons freshly grated ginger
  • 2 teaspoons brown sugar
  • Rice (optional serving suggestion)
  • sesame seeds (optional serving suggestion)
  1. Heat sesame oil in a large saucepan or wok over medium-high heat. Add chicken and sauté for five minutes.
  2. Add broccoli to the pan containing the chicken and cover for 10 minutes to cook at medium heat.
  3. While broccoli and chicken are cooking you can prepare the sauce by combining chicken broth, soy sauce, oyster sauce, cornstarch, garlic, ginger and brown sugar together in a small bowl.
  4. After the chicken & broccoli have cooked for 10 minutes you can pour your sauce mixture over it (You may need to stir it up if it’s been sitting for a few minutes!) Gently mix in your sauce to evenly coat the broccoli and chicken.
  5. Let your mixture simmer over medium heat for ~3-5 minutes until the sauce begins to reduce & thicken. (You do not want your sauce to be watery, it should be slightly sticky and not super runny and clear!)
  6. I recommend serving your broccoli chicken stir fry over rice and topping with sesame seeds. Enjoy!

Feel free to sub any protein source like ground meat, shrimp, tofu or tempeh!

To ensure recipe is gluten free double check the labels of the sauces you’re using!

Dinner, Salad
Chinese
Nut Free

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

Welcome,

Checkout your progress!

0%

Of The No Food Rules 5 completed

My Why is...
Take Notes here
Upcoming Events
Group Coaching

  • Wednesday's at 2pm EST

Monthly Challenges

  • First Monday of the month

Click here for more event details!

 

Challenge Prize Terms + Conditions

For each task you complete during this challenge you'll be entered to win the prize. Physical prizes are only available to those who live in the continental USA. Should you be a winner and reside outside of this area you will be provided with a comproable prize (ex: gift card or a free month inside the membership; prize is subject to disgression of The SociEATy and not able to be chosen by the winner) Winner will be chosen the following month after the challenge and the prize will typically be shipped withing ~1 month.

Testing Daily Prompt

Daily Journal Prompt
What is one small thing you can do today to brighten your spirits? (ideas: get a coffee, take a walk, take 5 deep breaths, etc.)

Testing Daily Task List

Daily Tasks

Today's Tasks

Click here to learn how to use the task list

tips to help honor your hunger

1. "Wake Up" Your Hunger Cues

In stage 3 of The SociEATy we talk about how to "awaken" your hunger cues. To do this you need to so something called "biological reconditioning" which includes eating every 3-6 hours, eating to satisfaction and including carbs, fat and protein.

2. Brain Rewiring

If your brain is saying "don't eat!" talk back to it. Rewire your thoughts like we discuss in stage 1 video 3. "My body deserves fuel and I don't need to feel guilty over that!"

3. Practice!

The best way to overcome the guilt and fear of honoring hunger is to DO. Ask yourself what is holding you back. Worry of weight? Checkout stage 1 & 2 for more info on this!

create an emotional eating toolbox

Now, for each emotion list 3-5 ways in which you can cope with that emotion in a constructive way. For example, if your emotion is boredom maybe you’d write: do a puzzle, paint my nails, walk the dog or start a new book. If it’s stress, maybe you’d say take 5 deep breaths, make a to-do list, journal about how you feel, step away from the stressful task and take a walk around the block. Do this for each of your emotions.

1. Write down common emotions you feel

This is just going to be a place for you to start, you can always add to it later as you begin to notice emotions arise.

2. Create an action plan for each emotion

When you feel emotional eating coming on ask yourself the following questions:

3. Now it's time to use your toolbox!

  • Am I hungry or do I have a specific craving? If so, eat!
  • What am I feeling? Can I identify the emotion?
  • What do I need? What tool from my emotional eating toolbox can I use?

how to be free from food guilt

1. Approach your thoughts with curious awareness.

Where did this thought come from? Is this thought serving me or helping me achieve my why? What do I know to be true about the thought itself or what this thought will lead me to?

2. Take this thought and ask: Is this true?

Just observe them without judgment. You can do this by imagining that these thoughts don’t necessarily come from you- because that’s the truth.

3. Now, reframe this thought.

Adjust it to match what you know to be a food freedom truth.

Use this 4 step thought assessment and reframing exercise to help overcome food guilt.

4. Reflect on the situation.

Did it feel better to your body honor your hunger, craving, etc? Do you feel empowered for listing to YOU and not diet culture?

tips to eat more mindfully

1. Limit Distractions

Try gain 1 even sense back (ex. listening to a podcast VS watching a video) It can be incredibly helpful! This may take some planning ahead.

2. Describe Your Meal

Pretend you'll descibe your meal to a friend after- pay super close attention!

3. Take A Break

Make a plan to pause 2-3x during your meal. Set your fork down, take a sip of water, and just take a moment to pause and reflect on the food itself and your physical sensations.

tips to help honor your fullness

1. Don't get too hungry

Typically you'll want to aim to fuel your body every 3-6 hours maximum to prevent this

2. Eat mindfully

Limit distractions while eating and check in with how the food tastes, smells, etc.

3. Practice self-talk

Remind yourself that you can have this food again and check in with how you might feel if you do/do not keep eating. What will feel good?