Ketogenic Chicken and Broccoli Stir-fry


>>Today I’ll demonstrate our
Chicken and Broccoli Stir-fry. It’s huge in flavor profile, and it’s an
excellent savory option for your keto kid. For this recipe, we’ll need butter, chicken,
we’re using raw; however, you can use cooked, broccoli, egg, mayonnaise and Walden Farms
sesame ginger dressing. For the seasonings, we’ll need salt, pepper,
onion powder and garlic powder. All of these ingredients have
already been weighed in advance. The first step of this recipe is to melt the
butter in a small sauté pan on the stove. Allow the butter to melt, and then we’re going
to stir in the raw chicken. If you’re using cooked chicken, that’s also
perfectly fine just be sure that you don’t over cook the chicken. I, of course, will be cooking it longer than
you’ll be needing to cook it since yours will already be finished. Always remember food safety when it comes
to raw ingredients, such as the raw chicken. You want to be sure to wash your hands, to
use different utensils or gloves; whatever precautions you need to take
in your kitchen to be safe. Now, I will stir in the broccoli. I cut the broccoli into very small pieces
just because the portion isn’t that big when it comes to keto, so you want to be sure that
it’s visually more volume than what it really is. So, I’m just gonna let that cook a little. I’m going to season it. We have the garlic powder. Remember that seasonings are very important
when it comes to keto. A lot of the fat will dilute the flavor so
you want to be sure to replace that flavor with extra seasonings. OK, then we have black pepper and some salt. You don’t need to use all of those seasonings. Suppose you don’t have onion powder in your
house or something, that’s perfectly fine if you don’t use that. You want to be sure that you are stirring
this recipe very frequently. Keep in mind the title, a stir-fry, so you
want to be sure you’re stirring it, especially when you’re cooking the chicken. You want to be sure that the chicken cubes
are cooked on all sides and they’re being rotated properly. If you leave the chicken on one side or the
broccoli or anything for that matter, it’ll start to burn on the one side and then the
other side won’t be cooked as thoroughly. So, you always want to be sure to stir anything
that you’re cooking over stovetop. Mix it for about five minutes because you
want to be sure that the chicken is cooked all the way through. The smaller that you cut your chicken, the
faster it will cook. However, if you do have, say one big piece
of chicken on there, it will take a lot longer than just five minutes on the stove. Be sure to switch your utensils about halfway
through the cooking process with the chicken, if you’re using raw chicken. The reason is because there is still raw chicken
on the spatula, so you want to remember that when you’re mixing. You don’t want to continue to mix the cooked
chicken with the raw chicken spatula. So that’s why I’m using different colors. So now that the chicken is about, I want to say
75 percent of the way cooked, I’m gonna switch spatulas so this way, this one has … it’s
clean and it doesn’t contain any raw chicken product. At this point now, you can begin to smell
all of the seasonings that you added in, and it’s really smelling amazing right now. So, definitely want to be sure
you’re adding in seasonings. Alright, so it looks like my chicken and broccoli
are completely cooked. So now what I’m going to do is actually set
this aside. So, I will pour this into a separate bowl,
just to set aside because we are going to make scrambled eggs. So, what we do is we mix together the egg
and the mayonnaise. Egg is exactly when trying to hide fat, especially
when you’re using mayonnaise. Egg is actually able to hold equal
or more volume of mayonnaise. So it’s fantastic. And stir-fries actually
a lot of the times, they already do contain eggs. So this is perfect for trying to hide
additional fat. Suppose that the butter that you added in the pan before we added the chicken
and the broccoli, suppose that that’s not enough, you can always add more mayonnaise. Alright, so as you can see, we have our egg
and mayo mixture; it’s nice and creamy looking. So now, we’re going to
pour it in the same pan. ♪♪ When you’re making scrambled eggs, you want
to be sure to keep moving it. You never want to leave the egg in one place because if you
do that it’ll start to harden in one spot and it won’t actually turn into a scrambled
egg; it’ll turn more into a frittata or stiff omelet. So it cooks pretty fast, plus our
pan is already hot so that also helps. Once you see that the eggs are starting to
bind together and form a scrambled egg texture, such as this, we will add the chicken and
broccoli back into the pan. Now, remember, we’re transferring containers
a lot, so you want to be sure to scrape out every last bit because the chicken and broccoli
did have butter in it, so you want to get all of the butter out; you don’t
want to leave any behind. OK, so we’re just going to
give this a good stir. Mix all of the scrambled eggs, the broccoli
and the chicken, you want to stir all that together. OK, and then the last step is we have our
Walden Farms sesame ginger dressing. We’ll pour that right on in. This is the key to flavor. So if you don’t have this in your household,
I do recommend getting it specifically for this recipe. If you don’t have it and it’s not accessible
to you, then just add more seasonings, particularly the garlic and the onion powder
since they’re a lot stronger in flavor. Alright, so now we’re going
to stir all this together. As you can see, it’s coming out awesome; it’s
going to taste just as much. ♪♪ Alright, and looks like our chicken and broccoli
stir-fry is all done cooking. We can transfer it to a serving bowl now. Just be careful you’re
scrapping the pan out entirely. There is butter in there, there might be some
mayonnaise as well. Be sure to get all that fat. Alright, that’s it for the
chicken and broccoli stir-fry. I hope your keto kid enjoys this recipe. ♪♪>>The broccoli chicken stir-fry is a delicious
way to add in healthy proteins and vegetables to your keto kid’s diet. The broccoli can be substituted for a variety
of vegetables like green beans, carrots or bok choy. And the chicken can be substituted for other
protein foods like beef, shrimp or tofu.

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