Dinner
Chicken and Broccoli in Oyster Sauce with Rice
Velveted chicken and broccoli florets in a glossy oyster and soy sauce, over rice. 45 g of protein for 488 kcal.
- Calories
- 488kcal
- Protein
- 45g
- Fat
- 10g
- Carbs
- 52g
Per serving, makes 1. 15 minutes of work. Published 8 September 2026.
Allergens
- Gluten
- Molluscs
- Soya
- Ordinary soy sauce is brewed with wheat. Tamari is brewed without wheat and is a separate ingredient here.
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Chicken breast150 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
- Cornflour5 g
Tossed through the raw chicken with a spoon of water. It is what keeps the meat tender over a high heat.
- Broccoli200 g
- Oyster sauce1 tbsp, about 15 g
- Soy sauce10 g
- Garlic2 cloves, about 6 g
- Fresh gingerA thumb, sliced
- Rapeseed oil5 g
- Spring onion20 g
- Cooked white rice110 g
Cooked weight. About 50 g of dry rice becomes 130 g cooked.
Method
Slice the chicken thinly across the grain and toss it with the cornflour, a tablespoon of water and a pinch of salt.
Blanch the broccoli florets in boiling water for two minutes and drain.
Heat the oil in a wok until it smokes, fry the chicken in one layer for two minutes without moving it, then turn and cook for another minute.
Add the garlic and ginger, then the broccoli, oyster sauce, soy and two tablespoons of water. Toss for a minute until the sauce clings, and serve over the rice with the spring onion.
Worth knowing
- The cornflour coating is the restaurant trick. Without it the breast goes stringy in the thirty seconds it takes a wok to cook it.
- Oyster sauce carries the molluscs flag and, like soy sauce, wheat. Tamari in place of the soy removes one of the two gluten sources but not the oyster sauce.
More like this
Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.
- Mapo-Style Tofu with Mushrooms and Rice568 kcal · 36P
- Crispy Tofu Stir-Fry with Broccoli and Cashews659 kcal · 41P
- Pork and Aubergine Stir-Fry with Rice488 kcal · 35P
- Chicken Teriyaki with Rice and Tenderstem494 kcal · 41P
- Chicken Chow Mein497 kcal · 44P
- Stir-Fried Squid with Udon, Pak Choi and Oyster Sauce443 kcal · 37P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.