Crispy Chicken and Chinese Broccoli Stir-Fry
A quick, protein-rich stir-fry featuring tender chicken breast and fresh Chinese broccoli over brown rice. Perfectly balanced to provide steady energy on tired evenings.
Prep
15 min
Cook
15 min
Total
30 min
Makes
2 servings
Created together. Shared with you.
Made by Jenn + Lila
Jenn 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 HealthSteadier 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
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
Comfortably 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
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
15 min
Cook
15 min
Total
30 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 8 steps complete
Next: Measure 1 cup (185g) cooked brown rice…
- 01
Measure 1 cup (185g) cooked brown rice…
Measure 1 cup (185g) cooked brown rice (or prepare according to package instructions) and set aside warm.
Tap card to mark done - 02
Cut 150g boneless
Cut 150g boneless, skinless chicken breast into bite-sized 1 inch (2.5cm) strips.
Tap card to mark done - 03
Wash 150g Chinese broccoli and cut stems…
Wash 150g Chinese broccoli and cut stems and leaves into 2 inch (5cm) pieces, keeping stems and leaves separate.
Tap card to mark done - 04
Heat 1 tbsp sesame oil in a…
Heat 1 tbsp sesame oil in a large skillet or wok over medium-high heat until shimmered.
Look for: shimmered
Tap card to mark done - 05
Add the chicken breast pieces to the…
Add the chicken breast pieces to the skillet in a single layer and cook for 5 to 7 minutes, stirring occasionally, until golden brown and cooked through to an internal temperature of 165°F (74°C).
Look for: golden brown and cooked through to an internal temperature of 165°F (74°C)
Tap card to mark done - 06
Add 2 minced garlic cloves and the…
Add 2 minced garlic cloves and the sliced Chinese broccoli stems to the skillet; sauté for 2 minutes until stems start to soften.
Look for: stems start to soften
Tap card to mark done - 07
Stir in the Chinese broccoli leaves
Stir in the Chinese broccoli leaves, 1 tbsp soy sauce, and 1 tsp grated ginger. Toss continuously for 1 to 2 minutes until leaves are wilted and bright green.
Look for: leaves are wilted and bright green
Tap card to mark done - 08
Serve the hot chicken and Chinese broccoli…
Serve the hot chicken and Chinese broccoli stir-fry over the warm brown rice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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