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Chicken broccoli sauté Calories
High-protein, low-carb sautéed dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chicken broccoli sauté (200 g) has 236 calories. That works out to 118 calories per 100 g. It contains 8.2 g of carbs, 28.4 g of protein, 9.6 g of fat and 3.4 g of fiber. Its 104 µg of Vitamin K covers 87% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Chicken broccoli sauté Nutrition Facts
Selected: 1 serving (medium) · 200 g
236
KCAL / 200G
Carbs
8.2g
· 3% DV
Protein
28.4g
· 57% DV
Fat
9.6g
· 12% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 49% · Fat 37%
Chicken broccoli sauté nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 28.4 g | 57% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Chicken broccoli sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 236 kcal |
| ½ cup (half) | 80 g | 94 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 160 g | 189 kcal |
| 1 serving (large) | 280 g | 330 kcal |
| 2 cup (double) | 320 g | 378 kcal |
| 1 serving (extra large) | 350 g | 413 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Chicken broccoli sauté
How do you make chicken broccoli sauté?
Chicken broccoli sauté is made by browning bite-size chicken pieces, then adding broccoli and seasonings to the pan. Cook the chicken through and leave the broccoli slightly crisp. A little garlic and lemon can brighten the flavor without making a heavy sauce.
What sauce goes well with chicken broccoli sauté?
A light garlic-and-lemon sauce works well with chicken broccoli sauté. For a savory version, stir in a little soy sauce or broth near the end; add it sparingly so the broccoli stays distinct and the pan does not become watery.
Should you blanch broccoli before making chicken broccoli sauté?
No, you do not need to blanch broccoli for chicken broccoli sauté. Cut it into small florets and cook it in the pan with a splash of water if needed; this keeps the method simple and helps the broccoli retain some bite.
How do you keep the chicken tender in chicken broccoli sauté?
To keep the chicken tender in chicken broccoli sauté, cut it into evenly sized pieces and avoid cooking it for longer than necessary. Brown it in a hot pan without overcrowding, then add the broccoli and finish cooking the chicken through.
Can you make chicken broccoli sauté with frozen broccoli?
Yes, frozen broccoli works in chicken broccoli sauté. Thaw and drain it first, or add it frozen and allow extra moisture to cook off in the pan. It may turn softer than fresh broccoli, so avoid overcooking it.
What can you serve with chicken broccoli sauté?
Chicken broccoli sauté goes well with rice, noodles, or quinoa, which soak up its savory juices. For a lighter plate, serve it with a crisp salad. Choose the side based on whether you want the dish to feel more substantial.
Can you add mushrooms to chicken broccoli sauté?
Yes, mushrooms are an easy addition to chicken broccoli sauté. Cook them after browning the chicken so their moisture can evaporate, then add the broccoli. Garlic, black pepper, and a little lemon complement the mushrooms without overpowering the dish.
How do you meal prep chicken broccoli sauté?
Chicken broccoli sauté works for meal prep when packed into sealed containers after cooling. Keep the rice or other side separate if you want to control portions or preserve its texture, and reheat the dish until it is steaming hot throughout.
How long does leftover chicken broccoli sauté keep in the fridge?
Leftover chicken broccoli sauté keeps in the refrigerator for about three to four days when promptly chilled and stored in a sealed container. Reheat only the portion you plan to eat, and discard it if it was left out for a prolonged time.
Is chicken broccoli sauté a good choice for weight loss?
Chicken broccoli sauté can fit a weight-loss meal because it combines chicken with a non-starchy vegetable. It can be filling, especially with a generous serving of broccoli; adding creamy sauces or large portions of rice changes the overall meal.
Chicken broccoli sauté Vitamins & Minerals
Vitamins
Vitamin K
104µg · 87% DV
B3
11.6mg · 73% DV
Vitamin C
64mg · 71% DV
B6
0.84mg · 49% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
330mg · 47% DV
Sodium
420mg · 18% DV
Potassium ⭐
580mg · 17% DV
Chicken broccoli sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken broccoli sauté
To burn the 236 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken broccoli sauté?
Chicken broccoli sauté brings bite-sized chicken and broccoli together in a hot pan, often with a little oil, garlic or onion. It is a straightforward skillet meal rather than a dish tied to one particular regional tradition, and the seasoning can be adapted to what you have on hand.
The chicken makes it filling, while broccoli adds a tender-crisp texture and a fresh, mildly earthy flavour. Serve it as a quick lunch or dinner on its own, or with rice, noodles or bread; a simple salad also works well. It is high in protein and relatively low in carbohydrates, so it can suit a lower-carb meal plan. Cook the broccoli just until tender to keep its colour and texture.
How Nutritious Is Chicken broccoli sauté?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken broccoli sauté Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken broccoli sauté Contain Allergens?
No known major allergens
Which Diets Is Chicken broccoli sauté Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chicken broccoli sauté Fat Profile
SATURATED
2.2g
MONOUNSATURATED
3.8g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.