Post by Loupy on May 3, 2019 18:05:49 GMT -7
Skinny Chicken and Broccoli Stir-Fry
From: Nancy Fox @ www.skinnykitchen.com/recipes/skinny-chicken-and-broccoli-stir-fry/
Sounds pretty basic but this Asian style stir-fry tastes amazingly delicious! I can’t wait for you to try it. The ginger, garlic and red pepper flakes add a little kick. Each serving has 9 grams of fiber since this dish is loaded with broccoli, broccoli slaw and a variety of other vegetables. No noodles needed. The broccoli slaw mimics the texture of noodles. In fact, no rice needed either.
Prep Time: 15 min
Cook Time: 15 min
Total time: 30 min
Makes: 4 large servings for ~2 cups serving
Ingredients
Cooking spray, I like using olive oil spray
1 teaspoon olive oil
1 pound chicken breasts, cut into bite size pieces (boneless, skinless)
Juice of 1 lemon
Cooking spray, I like using olive oil spray
2 teaspoons olive oil
6 cups broccoli, cut into florets, I used a (12 oz) bag
1 (12oz) bag broccoli slaw, see shopping tips
1 cup snap peas or Chinese pea pods, sliced
1 cup red bell pepper, chopped
1 cup scallions, sliced
3 tablespoons water
2 tablespoons ginger (from a jar), see shopping tips
2 tablespoons fresh garlic, chopped
¼ teaspoon crushed red pepper flakes
¼ cup reduced sodium soy sauce (for gluten-free, use Tamari soy sauce)
3 tablespoons brown sugar (for Paleo, leave out sugar and add a little honey or stevia)
¼ cup rice vinegar, see shopping tips
Instructions
Coat a large nonstick pan or wok with cooking spray.
Add 1 teaspoon oil.
Add chicken and squeeze the juice of 1 lemon over the top.
Cook over medium-high heat, stirring often, until chicken is completely cooked, about 4 minutes.
Remove from pan and add to a plate.
Set aside.
Coat the same nonstick pan with more cooking spray.
Heat 2 teaspoons oil in pan.
Add all the veggies and water.
Stir-fry for about 3 minutes until broccoli softens.
Stir in ginger, garlic and red pepper flakes.
Continue to cook and stir-fry for 1 minute.
Add back chicken, add soy sauce, brown sugar and vinegar.
Reduce heat and simmer, stirring frequently, for about 5 minutes.
Healthy Benefits
Broccoli is a star member of the cruciferous family which is believed to help protect against cancer. It’s a super source of vitamin C, folate, vitamin B6 and fiber.
Thanks to the broccoli, broccoli slaw and all the other veggies, each serving has 9 grams of fiber!
Shopping Tips
Rice vinegar can be found in most supermarkets in the Asian section. I bought mine at Trader Joe’s. Chopped or crushed ginger, in a jar, can be found in the produce section near garlic, in a jar.
Broccoli slaw is sold in bags in most supermarkets. Most of the time it has a little shredded carrot in it. I bought mine at Trader Joe’s
Nutritional Information:
Weight Watchers Freestyle SmartPoints 3
Weight Watchers SmartPoints 5
Weight Watchers POINTS PLUS 7
271 calories
7g fat,
2g sat. fat
55mg chol
32g protein
29g carbs
9g fiber
764mg sodium
13g sugar
From: Nancy Fox @ www.skinnykitchen.com/recipes/skinny-chicken-and-broccoli-stir-fry/
Sounds pretty basic but this Asian style stir-fry tastes amazingly delicious! I can’t wait for you to try it. The ginger, garlic and red pepper flakes add a little kick. Each serving has 9 grams of fiber since this dish is loaded with broccoli, broccoli slaw and a variety of other vegetables. No noodles needed. The broccoli slaw mimics the texture of noodles. In fact, no rice needed either.
Prep Time: 15 min
Cook Time: 15 min
Total time: 30 min
Makes: 4 large servings for ~2 cups serving
Ingredients
Cooking spray, I like using olive oil spray
1 teaspoon olive oil
1 pound chicken breasts, cut into bite size pieces (boneless, skinless)
Juice of 1 lemon
Cooking spray, I like using olive oil spray
2 teaspoons olive oil
6 cups broccoli, cut into florets, I used a (12 oz) bag
1 (12oz) bag broccoli slaw, see shopping tips
1 cup snap peas or Chinese pea pods, sliced
1 cup red bell pepper, chopped
1 cup scallions, sliced
3 tablespoons water
2 tablespoons ginger (from a jar), see shopping tips
2 tablespoons fresh garlic, chopped
¼ teaspoon crushed red pepper flakes
¼ cup reduced sodium soy sauce (for gluten-free, use Tamari soy sauce)
3 tablespoons brown sugar (for Paleo, leave out sugar and add a little honey or stevia)
¼ cup rice vinegar, see shopping tips
Instructions
Coat a large nonstick pan or wok with cooking spray.
Add 1 teaspoon oil.
Add chicken and squeeze the juice of 1 lemon over the top.
Cook over medium-high heat, stirring often, until chicken is completely cooked, about 4 minutes.
Remove from pan and add to a plate.
Set aside.
Coat the same nonstick pan with more cooking spray.
Heat 2 teaspoons oil in pan.
Add all the veggies and water.
Stir-fry for about 3 minutes until broccoli softens.
Stir in ginger, garlic and red pepper flakes.
Continue to cook and stir-fry for 1 minute.
Add back chicken, add soy sauce, brown sugar and vinegar.
Reduce heat and simmer, stirring frequently, for about 5 minutes.
Healthy Benefits
Broccoli is a star member of the cruciferous family which is believed to help protect against cancer. It’s a super source of vitamin C, folate, vitamin B6 and fiber.
Thanks to the broccoli, broccoli slaw and all the other veggies, each serving has 9 grams of fiber!
Shopping Tips
Rice vinegar can be found in most supermarkets in the Asian section. I bought mine at Trader Joe’s. Chopped or crushed ginger, in a jar, can be found in the produce section near garlic, in a jar.
Broccoli slaw is sold in bags in most supermarkets. Most of the time it has a little shredded carrot in it. I bought mine at Trader Joe’s
Nutritional Information:
Weight Watchers Freestyle SmartPoints 3
Weight Watchers SmartPoints 5
Weight Watchers POINTS PLUS 7
271 calories
7g fat,
2g sat. fat
55mg chol
32g protein
29g carbs
9g fiber
764mg sodium
13g sugar
