Post by Loupy on Jun 10, 2014 15:55:06 GMT -7
Skinnyfabulous Chicken and Veggies Stir Fry
From: Nancy Fox @ www.skinnykitchen.com/
The sauce for this NEW stir fry is fantastic! So simple since it’s made with mostly orange juice concentrate and a sweet chili sauce you buy at Trader Joe’s or the supermarket. In addition, this stir fry is packed with fiber rich veggies such as broccoli slaw and cabbage. You could serve it over brown rice, if desired but I love it just the way it is. Pure yumminess!
Prep Time: 20 minutes
Cook Time: 15 minutes
Makes 4 servings
each serving ~1½ cups
Ingredients:
for Sauce:
⅔ cup sweet chili sauce
⅓ cup frozen orange juice concentrate, thawed
⅛ teaspoon crushed red pepper flakes
2 tablespoons reduced sodium soy sauce
1 tablespoon rice vinegar or white vinegar
for Stir fry:
Cooking spray, I like using olive oil spray
1 teaspoon olive oil
12 ounces chicken breasts, cut into bite size pieces (boneless, skinless)
1 teaspoon olive oil
1 (12oz) bag broccoli slaw
4 cups shredded cabbage (coleslaw) yellow or purple
1 cup snap peas or Chinese pea pods, sliced
1 cup red bell pepper, chopped
1 cup scallions, sliced
Instructions
1. In a medium bowl, mix together all sauce ingredients.
Set aside.
2. Coat a large nonstick pan or wok with cooking spray.
Add 1 teaspoon oil.
Add chicken and 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.
Leave any juice from the chicken in the pan.
3. Coat the same nonstick pan with more cooking spray.
Heat 1 teaspoon oil in pan.
Add all the veggies.
Stir-fry for 1 minute.
Pour in half the sauce and red pepper flakes.
Continue to cook and stir-fry for 5 minutes.
Add back chicken and remaining sauce.
Mix well.
Continue to cook, stirring frequently, for about 3 minutes until chicken is hot and veggies are soft.
SKINNY FACTS
for ~1½ cup serving
Weight Watchers POINTS PLUS 6
Weight Watchers (old points) 4
251 calories
3g fat
22g protein
38g carbs
620mg sodium
26g sugar
From: Nancy Fox @ www.skinnykitchen.com/
The sauce for this NEW stir fry is fantastic! So simple since it’s made with mostly orange juice concentrate and a sweet chili sauce you buy at Trader Joe’s or the supermarket. In addition, this stir fry is packed with fiber rich veggies such as broccoli slaw and cabbage. You could serve it over brown rice, if desired but I love it just the way it is. Pure yumminess!
Prep Time: 20 minutes
Cook Time: 15 minutes
Makes 4 servings
each serving ~1½ cups
Ingredients:
for Sauce:
⅔ cup sweet chili sauce
⅓ cup frozen orange juice concentrate, thawed
⅛ teaspoon crushed red pepper flakes
2 tablespoons reduced sodium soy sauce
1 tablespoon rice vinegar or white vinegar
for Stir fry:
Cooking spray, I like using olive oil spray
1 teaspoon olive oil
12 ounces chicken breasts, cut into bite size pieces (boneless, skinless)
1 teaspoon olive oil
1 (12oz) bag broccoli slaw
4 cups shredded cabbage (coleslaw) yellow or purple
1 cup snap peas or Chinese pea pods, sliced
1 cup red bell pepper, chopped
1 cup scallions, sliced
Instructions
1. In a medium bowl, mix together all sauce ingredients.
Set aside.
2. Coat a large nonstick pan or wok with cooking spray.
Add 1 teaspoon oil.
Add chicken and 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.
Leave any juice from the chicken in the pan.
3. Coat the same nonstick pan with more cooking spray.
Heat 1 teaspoon oil in pan.
Add all the veggies.
Stir-fry for 1 minute.
Pour in half the sauce and red pepper flakes.
Continue to cook and stir-fry for 5 minutes.
Add back chicken and remaining sauce.
Mix well.
Continue to cook, stirring frequently, for about 3 minutes until chicken is hot and veggies are soft.
SKINNY FACTS
for ~1½ cup serving
Weight Watchers POINTS PLUS 6
Weight Watchers (old points) 4
251 calories
3g fat
22g protein
38g carbs
620mg sodium
26g sugar
