Garlic Chicken and Broccoli Stir-Fry
Tender chicken thighs seared with crisp broccoli florets and snap peas in a savory, garlic-infused sauce. It is a savory, low-glycemic dish packed with protein and vibrant vegetables.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by ERNESTINE + Lila
ERNESTINE created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
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The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Prepare ingredients
- 01
Prepare ingredients
Prepare ingredients: Cut 150g boneless skinless chicken thigh into 1 inch (2.5cm) bite-sized pieces. Mince 2 garlic cloves.
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Heat a non-stick skillet or wok over…
Heat a non-stick skillet or wok over medium-high heat with 1 tbsp olive oil.
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Add chicken pieces to the hot pan…
Add chicken pieces to the hot pan in a single layer. Sear without moving for 3 minutes until browned on the bottom, then stir and cook for another 3 minutes until cooked through (internal temperature 165°F / 74°C).
Look for: browned on the bottom, then stir and cook for another 3 minutes until cooked through (internal temperature 165°F / 74°C)
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Remove chicken from the pan and set…
Remove chicken from the pan and set aside on a plate.
Ready when: everything is assembled and ready to enjoy
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Add 1 cup broccoli florets
In the same skillet over medium heat, add 1 cup broccoli florets, 0.5 cup snap peas, minced garlic, and 2 tbsp water. Cover with a lid and steam for 3 minutes until vegetables are crisp-tender and bright green.
Look for: vegetables are crisp-tender and bright green
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Return cooked chicken to the skillet
Return cooked chicken to the skillet. Pour in 2 tbsp coconut aminos and toss continuously for 1 to 2 minutes until everything is well combined and heated through.
Look for: everything is well combined and heated through
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Serve warm immediately
Serve warm immediately. Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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