Five Spice Chicken Stir Fry - Chef Abbie Gellman MS, RD, CDN

Five Spice Chicken Stir Fry

Chef Abbie Gellman RD

This Five Spice Chicken Stir Fry is easy, quick, and delicious. Chicken is paired with broccoli, garlic, and a Five Spice Powder, making this both a tasty and healthy meal. Serve with a side of brown rice, quinoa, or your favorite grain.

How To Make Five Spice Chicken Stir-fry

Combine chicken, 5-spice powder, and garlic in a bowl and mix together.  I prefer my garlic to be sliced in stir-fry instead of minced.  Next, heat a wok over high heat and add oil.  Add chicken and garlic and cook, stirring constantly, for about 3 to 4 minutes until golden brown.  Add cashews, broccoli, and stock and bring liquid to a boil.  Cover with lid and allow to steam for about 2 minutes until broccoli is tender and chicken is cooked through.  If you don’t want it to steam, you can continue to cook with the lid off.  Just be sure to stir constantly!  Enjoy my Five Spice Chicken Stir-Fry!

What is Five Spice?

Five-spice powder is a spice mixture used often in Chinese and Vietnamese cuisine.  It is commonly made of star anise, cloves, Chinese cinnamon, Sichuan pepper, and fennel seeds.  It is used most often on meat, fish, and poultry dishes.  The star anise provides a licorice flavor, cinnamon and fennel are warming, Szechuan is a little spicy, and the cloves are somewhat cooling.  It is delicious in my Five Spice Chicken Stir-Fry!

Broccoli Nutrition

Broccoli is a nutrient-dense vegetable that is a great addition to your diet!  It is an excellent source of Vitamins A, C, K and folate.  Vitamin A is a nutrient important for our eyesight, Vitamin C helps our immune systems stay strong, Vitamin K contributes to healthy blood clotting, and Folate is especially important for pregnant women (more on this below!)  In fact, you get a day’s worth of Vitamin C in just one cup of Broccoli!  Broccoli is also a good source of fiber, Vitamin B6, Riboflavin, and Potassium.  Enjoy some broccoli in my Five Spice Chicken Stir-fry!

Why is Folate Important?

Folate is a water-soluble vitamin that is needed for cell growth and metabolism.  It is needed during pregnancy to reduce the risk of having babies with neural tube defects, such as spina bifida.

Since many women do not know that they are pregnant during the first 4 weeks, it is important to always consume a good amount of folate in your diet!  It is recommended to get 400 micrograms per day during pregnancy.  1 cup of broccoli provides about 57 micrograms of folate!  Folate is also found in asparagus, brussels sprouts, dark leafy greens, oranges, nuts, beans, and peas.  Folic acid is also added to enriched bread and fortified breakfast cereals!

Eat the Stalks and the Florets!

We have an unbelievable amount of food waste in the United States.  Part of this is because we often throw away a lot of the edible portions of different foods.  How often do you cut the florets off your broccoli and throw away the stems?

All parts of the broccoli are edible!  The stalks and florets both contain a ton of nutrition and both are delicious.  The stalks contain more fiber, which keeps your gut healthy and allows you to feel full for longer.  Simply slice the stalks thin and cook until tender.  You can also slice the stalks into sticks to eat with hummus or dip!  Give the stalks a try in my Five Spice Chicken Stir-Fry!

Similar Pages

In the mood for more chicken recipes?  Try my Crispy Mediterranean Chicken Thighs, Apricot Chicken, and Baked Buttermilk Chicken!

References

“Broccoli: One of the Most Versatile Veggies.” Have A Plant, Produce for Better Health Foundation, https://fruitsandveggies.org/stories/broccoli-one-versatile-veggies/.

“Broccoli Stalks vs. Florets.” Berkeley Wellness, Remedy Health Media LLC, 25 Feb. 2014, www.berkeleywellness.com/healthy-eating/nutrition/article/broccoli-stalks-vs-florets.

“Folate.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Folate-Consumer/.

chicken stir fry

Five Spice Chicken Stir Fry

with Cashews and Broccoli
0 from 0 votes
Print Pin Rate
Course: Main Course
Keyword: broccoli, cashew, chicken, poultry, stir fry
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings

Ingredients

  • 2 boneless skinless, chicken breasts, cut into 1-inch chunks
  • 1 tablespoon 5-spice powder
  • 3 garlic cloves sliced thin
  • 2 tablespoons avocado or sunflower oil this also goes well with peanut oil
  • ¼ cup roasted cashews
  • 1 head broccoli cut into florets and bite sized pieces
  • 1/2 cup chicken stock

Instructions

  • Place chicken, -spice powder, and garlic in a bowl and mix together.
  • Heat wok over high heat and add oil. Add chicken and garlic and cook ~3-4 minutes, until golden, constantly stirring.
  • Add cashews, broccoli, and stock then bring to a boil. Cover with a lid and cook ~2 minutes until broccoli is tender and chicken is cooked through.

Video

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