Meals · Stir-fries & fried rice

Chicken and broccoli stir-fry

Name: Chicken and broccoli stir-fry
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 4 servings
Ingredients: 600 g chicken breast, sliced thin; 1 tbsp cornstarch; 3 tbsp soy sauce; 2 tbsp oyster sauce; 1 1/2 tsp sesame oil; 1 large head broccoli, in florets; 1 pepper red bell peppers, sliced; 4 cloves garlic, minced; a thumb ginger, grated; 1 tbsp canola oil

Chicken, half a kilo of broccoli and a glossy soy-ginger sauce, done in a very hot pan in fifteen minutes. Protein-dominant, vegetable-heavy and barely any added fat, which makes it one of the highest-scoring dinners on this site.

Time: 27 min (15 prep + 12 cook)
Servings: 4
Per serving: 309 kcal
Protein: 39 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

600 g chicken breast, sliced thin600 g

Sauce

1 tbsp cornstarch12 g
3 tbsp soy sauce45 g
2 tbsp oyster sauce30 g
1 1/2 tsp sesame oil6 g

1 large head broccoli, in florets500 g
1 pepper red bell peppers, sliced150 g
4 cloves garlic, minced12 g
a thumb ginger, grated20 g
1 tbsp canola oil14 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Toss the sliced chicken with half the cornstarch. This is velveting — it keeps the chicken tender against high heat and it takes ten seconds.
Mix the rest of the cornstarch with the soy sauce, oyster sauce, sesame oil and 4 tbsp water.
Get the pan properly hot. Sear the chicken in the oil in one layer, 3–4 minutes, and lift it out. Crowding the pan steams it.
Add the broccoli and pepper with a splash of water and cook 3 minutes until bright green. Add the garlic and ginger for 30 seconds, return the chicken, pour in the sauce and toss until it thickens and coats — under a minute.

Why this score

solidly filling

Protein plus low energy density — the two strongest fullness levers.

Three routes to fullness — one is enough

51% of kcal

77% water

13 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 1234 kcal goes into the pot, 1389 g of ingredients comes out as ~1180 g of food → 105 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 105
Protein: (51%); 13 g
Fat: (28%); 3 g
Carbohydrates: (22%); 6 g
of which sugar: 1 g
Fiber: 1 g
Sodium: 321 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

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Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.