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Canned chicken breast and broccoli simple recipe low calorie is perfect for busy weeknights when you need a nutritious meal without spending hours in the kitchen. This protein-rich, veggie-packed dish delivers all the comfort of a home-cooked meal while keeping the calorie count surprisingly low. With just a few pantry staples and fresh broccoli, you’ll have a satisfying dinner on the table in minutes.
This recipe proves that healthy eating doesn’t have to be complicated or time-consuming. We’ll show you how to transform humble canned chicken into a delicious, restaurant-worthy meal that’s both budget-friendly and weight-conscious.
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Yield: 4 servings
Calories: 245 calories per serving
Diet: Low-calorie, High-protein, Low-carb
Contents
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Ingredients
- 2 (12.5 oz) cans chicken breast, drained
- 4 cups fresh broccoli florets
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1/2 cup low-sodium chicken broth
- 1 tablespoon cornstarch
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon ginger paste
- 1/4 teaspoon black pepper
- 1/2 teaspoon red pepper flakes (optional)
- Salt to taste
When selecting canned chicken, look for options packed in water rather than oil to keep the calorie count low. Premium brands often offer better texture and less sodium content.
Fresh broccoli works best for this recipe, but frozen florets can work in a pinch. Just be sure to thaw and drain them well to prevent excess moisture.
For the best flavor, choose low-sodium products whenever possible. This allows you to control the salt content while keeping the dish healthy.
Canned Chicken Breast and Broccoli Simple Recipe Low Calorie: Step-by-Step Instructions
Before starting, gather all ingredients and tools to ensure smooth preparation. This recipe comes together quickly, so having everything ready is essential.
- Heat olive oil in a Large Skillet over medium heat until shimmering
- Add diced onions and cook until translucent, about 3-4 minutes
- Stir in minced garlic and ginger paste, cooking for 30 seconds until fragrant
- Add drained canned chicken, breaking up any large chunks with a Wooden Spoon
- Mix cornstarch with chicken broth until smooth, then add to the skillet
- Add broccoli florets and soy sauce, stirring to combine
- Cover and cook for 4-5 minutes until broccoli turns bright green
- Remove lid and continue cooking until sauce thickens, about 2-3 minutes
- Season with black pepper and red pepper flakes if desired
- Taste and adjust seasoning with salt if needed
(You can find out more via canned chicken breast and broccoli simple recipe low calorie).
Watch the broccoli carefully during cooking – it should be tender-crisp, not mushy. If it’s getting too soft but the sauce isn’t thick enough, remove the broccoli temporarily.
The sauce should coat the back of a spoon when ready. If it’s too thick, add a splash of chicken broth. If too thin, simmer uncovered for an additional 1-2 minutes.
(You can find out more via canned chicken breast and broccoli simple recipe low calorie).
Tips for Perfect Results
- Drain canned chicken thoroughly to prevent a watery sauce
- Cut broccoli florets into similar sizes for even cooking
- Don’t overcrowd the pan – use a 12-inch skillet or larger
- Keep heat at medium to prevent sauce from reducing too quickly
- Stir gently to keep chicken pieces intact
- Allow sauce to bubble before adding cornstarch mixture
- Break up any clumps of canned chicken immediately after adding
- Use fresh ginger paste for best flavor
- Let dish rest 2 minutes before serving to thicken sauce
- Keep ingredients moving in the pan to prevent sticking
A common mistake is overcooking the broccoli. It should retain some crunch and its bright green color. If using frozen broccoli, reduce the cooking time by 1-2 minutes.
Serving Suggestions
This healthy chicken and broccoli stir fry pairs perfectly with cauliflower rice for an extra-low-calorie meal. The cauliflower soaks up the savory sauce while adding minimal calories.
For those not strictly counting calories, serve over brown rice or quinoa. These whole grains add fiber and make the meal more filling while maintaining its nutritious profile.
A side of fresh cucumber salad or kimchi adds crunch and probiotic benefits without significant calories. The acidity also helps balance the savory flavors of the main dish.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors often develop further overnight, making this dish excellent for meal prep.
When reheating, add a splash of chicken broth to prevent the sauce from becoming too thick. Microwave in 30-second intervals, stirring between each, until heated through.
For best results, reheat on the stovetop over medium-low heat. This method helps maintain the texture of both the chicken and broccoli while ensuring even warming.
Variations
Low Calorie Chicken and Broccoli Asian Style
Add 1 tablespoon of hoisin sauce and 1 teaspoon of sesame oil for an Asian-inspired twist. Garnish with sesame seeds and green onions. This variation adds minimal calories while maximizing flavor.
Consider adding water chestnuts or bamboo shoots for extra crunch and authentic Asian flair.
Easy Chicken and Broccoli Skillet Dinner with Mushrooms
Add 8 ounces of sliced mushrooms when cooking the onions. The mushrooms add umami flavor and extra nutrients while keeping calories low.
This variation works especially well with cremini or shiitake mushrooms for enhanced flavor depth.
Spicy Chicken and Broccoli Stir Fry
Double the red pepper flakes and add 1 tablespoon of sriracha sauce for heat lovers. This spicy version can boost metabolism while maintaining the low-calorie profile. (Read also: 5 Low-Calorie Chicken Recipes for Weight Loss)
Add fresh sliced jalapeños for an extra kick of heat and flavor complexity.
Chicken and Broccoli Casserole Style Skillet
Top with 1/4 cup reduced-fat shredded cheese and broil for 2-3 minutes until melted. This creates a casserole-like experience while keeping calories in check.
Try different reduced-fat cheese varieties like mozzarella or provolone for variety.
FAQ
Can I use fresh chicken instead of canned?
Yes, substitute 2 cups of cooked, diced chicken breast. Cook raw chicken separately first, then proceed with the recipe as written.
How can I make this recipe even lower in calories?
Reduce the olive oil to 1 tablespoon and use cooking spray for the remaining fat content. You can also increase the broccoli proportion for more volume with fewer calories.
Will frozen broccoli work in this recipe?
Yes, but thaw and drain it thoroughly first. Reduce cooking time by 1-2 minutes to prevent overcooking.
Can I meal prep this recipe?
Absolutely! It keeps well for up to 3 days in the refrigerator and reheats beautifully with a splash of broth.
Is this recipe gluten-free?
Use tamari or certified gluten-free soy sauce to make this recipe gluten-free. Also verify your cornstarch is from a gluten-free facility.
How can I add more vegetables?
Bell peppers, snap peas, or carrots work well in this recipe. Add them with the broccoli, adjusting cooking time based on vegetable hardness.
What’s the best way to prevent the sauce from becoming too thick?
Mix cornstarch thoroughly with cold broth before adding, and don’t overcook once the sauce begins to thicken. Keep extra broth handy to thin if needed.
Can I freeze this dish?
While possible, freezing may affect the broccoli’s texture. If freezing, slightly undercook the broccoli and store for up to 2 months.
Kitchen Tools You’ll Need
- Large Skillet
- Wooden Spoon
- Measuring Cups
- Measuring Spoons
- Can Opener
- Cutting Board
- Chef’s Knife
- Colander
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