Post by Loupy on Sept 9, 2016 3:03:29 GMT -7
Skinny Stir-Fry with Peanut Sauce
From: Nancy Fox @ www.skinnykitchen.com/
No noodles or rice needed in this wonderfully tasty stir-fry! Instead, it’s loaded with good-for-you broccoli slaw, cabbage, plus chicken and other veggies. This colorful dish is stir-fried in a fantastic, Asian peanut sauce! Most of the fat in this stir-fry comes from the peanut butter. Peanut butter is an excellent source of protein and healthy fats.
Prep Time: 20 minutes
Cook Time: 12 minutes
Makes: 5 large servings. Each serving, 1⅔ cup.
Ingredients for Peanut Sauce:
⅓ cup peanut butter, I like natural, chunky, unsalted
¼ cup reduced-sodium chicken broth, I like Swanson’s
¼ cup rice vinegar
1 tablespoon reduced-sodium soy sauce (for gluten-free, use Tamari)
⅛ teaspoon red pepper flakes
Ingredients for Stir-fry:
5 cups cabbage, shredded (~12 oz bag)
5 cups broccoli slaw (~12 oz bag)
1½ cup snow peas (pea pods) chopped
1 cup carrots, shredded
1 cup scallions, chopped
2 teaspoon vegetable or olive oil
Cooking spray
1 tablespoon ginger, (from a jar) see shopping tip
2 teaspoons garlic cloves, minced
¼ cup rice vinegar
2 tablespoons reduced-sodium soy sauce
A little fresh ground black pepper
1½ cups chicken, cooked and diced
Instructions
1. Add all dressing ingredients to a blender.
Blend until smooth.
Set aside.
2. In a large bowl, combine cabbage, broccoli slaw, snow peas, carrots, and scallions.
3. Coat a large, nonstick pan with cooking spray.
Add oil and heat over medium-high heat.
Add ginger, garlic and cook for 30 seconds.
Stir in broccoli/cabbage mixture, 3 tablespoons rice vinegar, 2 tablespoons soy sauce, and black pepper.
Cook for about 5 minutes until soft-crisp.
4. Stir in chicken and peanut sauce.
Mix well.
Continue to stir-fry for a few minutes, until hot.
Food Facts
Do you know the difference between regular rice vinegar and seasoned rice vinegar? Both are popular in Asian-style cooking. While both may look very similar, seasoned rice vinegar is more flavorful and sweeter because of the addition of sugar, sometimes corn syrup, and salt or MSG. This also means that it contains more calories than regular rice vinegar, which contains zero calories. For this reason, I usually like to use rice vinegar.
Healthy Benefits
Most of the fat in this stir-fry comes from the peanut butter. Peanut butter is an excellent source of protein and healthy fats. Peanut butter contains the same ratio of saturated to unsaturated fats as olive oil, says Harvard Medical School. The poly and monounsaturated fats in the spread can help to lower your risk of developing heart disease and type 2 diabetes. For the healthiest choice, look for brands that have no oil or sugar added.
Shopping Tips
To save prep time, I used 1 bag of shredded cabbage and 1 bag of shredded carrots. In addition, I used ginger, in a jar. It can be found in the produce section of the supermarket.
Weight Watchers SmartPoints 8
Weight Watchers POINTS PLUS 8
Weight Watchers (old points) 7
Nutritional Information
SKINNY FACTS: Each serving, 1⅔ cup.
330 calories
19g fat
3g sat. fat
18mg cholesterol
18g protein,
20g carbs
8g fiber
574mg sodium
6g sugar
From: Nancy Fox @ www.skinnykitchen.com/
No noodles or rice needed in this wonderfully tasty stir-fry! Instead, it’s loaded with good-for-you broccoli slaw, cabbage, plus chicken and other veggies. This colorful dish is stir-fried in a fantastic, Asian peanut sauce! Most of the fat in this stir-fry comes from the peanut butter. Peanut butter is an excellent source of protein and healthy fats.
Prep Time: 20 minutes
Cook Time: 12 minutes
Makes: 5 large servings. Each serving, 1⅔ cup.
Ingredients for Peanut Sauce:
⅓ cup peanut butter, I like natural, chunky, unsalted
¼ cup reduced-sodium chicken broth, I like Swanson’s
¼ cup rice vinegar
1 tablespoon reduced-sodium soy sauce (for gluten-free, use Tamari)
⅛ teaspoon red pepper flakes
Ingredients for Stir-fry:
5 cups cabbage, shredded (~12 oz bag)
5 cups broccoli slaw (~12 oz bag)
1½ cup snow peas (pea pods) chopped
1 cup carrots, shredded
1 cup scallions, chopped
2 teaspoon vegetable or olive oil
Cooking spray
1 tablespoon ginger, (from a jar) see shopping tip
2 teaspoons garlic cloves, minced
¼ cup rice vinegar
2 tablespoons reduced-sodium soy sauce
A little fresh ground black pepper
1½ cups chicken, cooked and diced
Instructions
1. Add all dressing ingredients to a blender.
Blend until smooth.
Set aside.
2. In a large bowl, combine cabbage, broccoli slaw, snow peas, carrots, and scallions.
3. Coat a large, nonstick pan with cooking spray.
Add oil and heat over medium-high heat.
Add ginger, garlic and cook for 30 seconds.
Stir in broccoli/cabbage mixture, 3 tablespoons rice vinegar, 2 tablespoons soy sauce, and black pepper.
Cook for about 5 minutes until soft-crisp.
4. Stir in chicken and peanut sauce.
Mix well.
Continue to stir-fry for a few minutes, until hot.
Food Facts
Do you know the difference between regular rice vinegar and seasoned rice vinegar? Both are popular in Asian-style cooking. While both may look very similar, seasoned rice vinegar is more flavorful and sweeter because of the addition of sugar, sometimes corn syrup, and salt or MSG. This also means that it contains more calories than regular rice vinegar, which contains zero calories. For this reason, I usually like to use rice vinegar.
Healthy Benefits
Most of the fat in this stir-fry comes from the peanut butter. Peanut butter is an excellent source of protein and healthy fats. Peanut butter contains the same ratio of saturated to unsaturated fats as olive oil, says Harvard Medical School. The poly and monounsaturated fats in the spread can help to lower your risk of developing heart disease and type 2 diabetes. For the healthiest choice, look for brands that have no oil or sugar added.
Shopping Tips
To save prep time, I used 1 bag of shredded cabbage and 1 bag of shredded carrots. In addition, I used ginger, in a jar. It can be found in the produce section of the supermarket.
Weight Watchers SmartPoints 8
Weight Watchers POINTS PLUS 8
Weight Watchers (old points) 7
Nutritional Information
SKINNY FACTS: Each serving, 1⅔ cup.
330 calories
19g fat
3g sat. fat
18mg cholesterol
18g protein,
20g carbs
8g fiber
574mg sodium
6g sugar
