Healthy Mongolian‑Style Chicken & Broccoli
Serves: 4 • Prep + Cook Time: ~30 minutes
What You’ll Need
Protein & Sauce Base
- 500 g lean chicken breast, thinly sliced
- 2 tablespoons cornflour
- ½ teaspoon Chinese five‑spice powder
Sauce
- 1½ tablespoons Chinese cooking wine (or substitute with a mild white wine or mirin)
- 2 tablespoons low‑sodium soy sauce
- 2 teaspoons honey
- 1 teaspoon cornflour mixed with 2 tablespoons water (for thickening)
Veggies & Sides
- 350 g broccoli florets (include stems if you like extra fibre)
- 150 g green beans, trimmed and halved
- 1 zucchini, sliced
- 1 large onion, cut into wedges
- Fresh ginger, peeled and cut into thin matchsticks
Other
- Sesame oil (about 1–2 tablespoons total)
- Steamed brown rice to serve
- Optional garnishes: toasted sesame seeds, green onions
Method: How to Cook It Gym‑Style
- Prep the chicken
Coat the chicken slices in cornflour and five spice. This gives it flavour and helps get a nice golden crust when cooked. - Mix the sauce
In a bowl, combine the cooking wine, soy sauce, honey. Separately mix cornflour + water and once smooth, stir into the sauce mixture. Set this to one side. - Cook the chicken
Heat half the sesame oil in a wok or large pan over high heat. Add half the chicken and stir‑fry for 2‑3 minutes until golden brown and almost cooked. Remove to a plate. Repeat with the rest of the chicken using the other half of oil. - Stir‑fry the veggies
In the same wok, add the rest of the oil. Toss in onion and ginger and fry for about a minute until fragrant. Add broccoli, green beans, zucchini, and a splash of water. Stir‑fry for 2‑3 minutes until vegetables are bright‑green and just tender (but still crisp). - Combine everything
Return the chicken to the pan. Pour in the sauce mixture and stir‑fry for another 1‑2 minutes, until the sauce thickens and everything is well coated and heated through. - Serve
Spoon over steamed brown rice. Sprinkle with sesame seeds or sliced green onions if using.
Why This Works for Gym Goals
- High protein from lean chicken helps with muscle repair and growth.
- Lots of fibre and micronutrients from broccoli, green beans, zucchini and onion — supports digestion and overall health.
- Whole grain brown rice gives sustained energy without the quick spikes that simple starches might cause.
- Lower‑sodium sauce options (using low‑sodium soy, moderate honey) to keep it healthier and help with water retention.