Post by Loupy on Sept 19, 2017 17:36:40 GMT -7
Deliciously Skinny, Chicken and Veggie Stir-Fry (SP = 5)
From: Nancy Fox @ www.skinnykitchen.com/recipes/deliciously-skinny-chicken-and-veggie-stir-fry/
This dish is fabulously healthy and has the most delicious sauce! And, it’s packed with chicken and veggies. You’ll love the 2 cup serving size. This recipe is a real keeper!
Prep Time: 15 minutes
Cook Time: 15 minutes
Makes 4 servings. (each serving, ~2 cups)
Ingredients
for Stir-Fry:
Cooking spray
1 tablespoon canola or olive oil
1 pound chicken breasts (boneless, skinless) cut into bite size pieces
2 cups onions, chopped
2 cups broccoli florets
2 cups zucchini, chopped
1 cup red bell pepper, chopped
2 tablespoons water
1 (10-12 ounce) bag shredded cabbage, about 5 cups
for Sauce:
¼ cup reduced-sodium soy sauce (use Tamari sauce for gluten-free)
2 tablespoons Hoisin sauce (use a gluten-free brand, if gluten-free)
2 tablespoons rice vinegar
1 tablespoon sesame, canola or olive oil
1 tablespoons brown sugar
1 dash red pepper flakes
Instructions
1. First prep all vegetables and dice the chicken.
Set aside.
2. In a small bowl, add all sauce ingredients and mix until well blended.
Be sure the brown sugar gets dissolved.
Set aside.
3. Coat a large nonstick wok or pan with cooking spray.
Add chicken and cook stirring often, until cooked through and white inside.
Remove to a plate.
4. In the same pan, coat with more cooking spray and heat 1 tablespoon of oil.
Add onions, broccoli, zucchini, red bell peppers and water.
Sauté over medium-high heat for 3-5 minutes until broccoli is soft.
Add cabbage and sauté another 2 minutes until cabbage is soft.
Turn down to medium heat, add cooked chicken and sauce.
Stir-fry for about 2 minutes until all heated through.
Stir constantly to blend everything.
5. Store any leftovers in the fridge for a few days.
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.
Cabbage is a nutrient dense, low calorie, food that provides an excellent source of vitamin C, potassium, folic acid, B6, biotin, calcium, and a respectable amount of fiber. In addition, studies have shown that cabbage has anticancer benefits.
Broccoli florets are sold in bags in the produce department.
Nutritional Information
Weight Watchers SmartPoints 5
Weight Watchers POINTS PLUS 7
SKINNY FACTS: for 2 cup serving
267 calories,
8g fat,
2g sat. fat,
55mg chol,
28g prot,
23g carbs,
5g fiber,
709mg sod,
6g sugar
FACTS: for SmartPoints
202 calories, 2g sat. fat, 5g sugar, 24g protein
From: Nancy Fox @ www.skinnykitchen.com/recipes/deliciously-skinny-chicken-and-veggie-stir-fry/
This dish is fabulously healthy and has the most delicious sauce! And, it’s packed with chicken and veggies. You’ll love the 2 cup serving size. This recipe is a real keeper!
Prep Time: 15 minutes
Cook Time: 15 minutes
Makes 4 servings. (each serving, ~2 cups)
Ingredients
for Stir-Fry:
Cooking spray
1 tablespoon canola or olive oil
1 pound chicken breasts (boneless, skinless) cut into bite size pieces
2 cups onions, chopped
2 cups broccoli florets
2 cups zucchini, chopped
1 cup red bell pepper, chopped
2 tablespoons water
1 (10-12 ounce) bag shredded cabbage, about 5 cups
for Sauce:
¼ cup reduced-sodium soy sauce (use Tamari sauce for gluten-free)
2 tablespoons Hoisin sauce (use a gluten-free brand, if gluten-free)
2 tablespoons rice vinegar
1 tablespoon sesame, canola or olive oil
1 tablespoons brown sugar
1 dash red pepper flakes
Instructions
1. First prep all vegetables and dice the chicken.
Set aside.
2. In a small bowl, add all sauce ingredients and mix until well blended.
Be sure the brown sugar gets dissolved.
Set aside.
3. Coat a large nonstick wok or pan with cooking spray.
Add chicken and cook stirring often, until cooked through and white inside.
Remove to a plate.
4. In the same pan, coat with more cooking spray and heat 1 tablespoon of oil.
Add onions, broccoli, zucchini, red bell peppers and water.
Sauté over medium-high heat for 3-5 minutes until broccoli is soft.
Add cabbage and sauté another 2 minutes until cabbage is soft.
Turn down to medium heat, add cooked chicken and sauce.
Stir-fry for about 2 minutes until all heated through.
Stir constantly to blend everything.
5. Store any leftovers in the fridge for a few days.
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.
Cabbage is a nutrient dense, low calorie, food that provides an excellent source of vitamin C, potassium, folic acid, B6, biotin, calcium, and a respectable amount of fiber. In addition, studies have shown that cabbage has anticancer benefits.
Broccoli florets are sold in bags in the produce department.
Nutritional Information
Weight Watchers SmartPoints 5
Weight Watchers POINTS PLUS 7
SKINNY FACTS: for 2 cup serving
267 calories,
8g fat,
2g sat. fat,
55mg chol,
28g prot,
23g carbs,
5g fiber,
709mg sod,
6g sugar
FACTS: for SmartPoints
202 calories, 2g sat. fat, 5g sugar, 24g protein
