One Pan Chicken and Broccoli Stir Fry
Bite-sized chicken breast skillet sauteed in avocado oil with fresh broccoli florets and crisp bell pepper. A fast, clean, high-protein family dinner completely free of seed oils, soy, and added sugar.
Prep
10 min
Cook
12 min
Total
22 min
Makes
5 servings
Created together. Shared with you.
Made by April + Lila
April 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
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
Gather as you go
Ingredients
Cook along
Instructions
0 of 11 steps complete
Next: Measure and chop all ingredients before cooking
- 01
Measure and chop all ingredients before cooking
Measure and chop all ingredients before cooking: cut chicken into 1-inch (2.5cm) pieces, slice the red bell pepper into thin strips, and chop the broccoli into small florets.
Tap card to mark done - 02
Heat 1 tbsp of avocado oil in…
Heat 1 tbsp of avocado oil in a large skillet or wok over medium-high heat (375°F / 190°C) until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add chicken pieces in a single layer…
Add chicken pieces in a single layer and sear without moving for 3 minutes until a light golden crust forms.
Look for: a light golden crust forms
Tap card to mark done - 04
Stir and cook for another 3 to…
Stir and cook for another 3 to 4 minutes until chicken is opaque throughout and reaches an internal temperature of 165°F (74°C).
Look for: chicken is opaque throughout and reaches an internal temperature of 165°F (74°C)
Tap card to mark done - 05
Transfer the cooked chicken to a clean…
Transfer the cooked chicken to a clean plate and set aside.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Add the remaining 0
Add the remaining 0.5 tbsp of avocado oil to the same skillet over medium heat.
Tap card to mark done - 07
Add minced garlic clove and grated ginger
Add minced garlic clove and grated ginger; stir constantly for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 08
Add broccoli florets
Add broccoli florets, sliced red bell pepper, coconut aminos, and salt to the skillet.
Tap card to mark done - 09
Toss vegetables to coat
Toss vegetables to coat, then cover with a lid and cook for 4 minutes until broccoli is vibrant green and tender-crisp.
Look for: broccoli is vibrant green and tender-crisp
Tap card to mark done - 10
Return chicken and any resting juices back…
Return chicken and any resting juices back into the skillet with the vegetables; stir for 1 minute until heated through.
Look for: heated through
Tap card to mark done - 11
Divide into serving plates and serve immediately
Divide into serving plates and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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