Bourbon Chicken and Vegetable Stir-Fry

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Many of you know and love Bourbon Chicken. But, it’s normally very fattening!  I’ve made it a whole lot skinnier by using very little oil, reduced-sodium soy sauce and adding lots of vegetables. Each serving now has 367 calories, 6 grams fat, 6 grams of fiber and 9 Weight Watchers POINTS PLUS.  A regular serving of Bourbon Chicken has a whopping 726 calories, 25 grams of fat and a shocking 2144 mg of sodium. My recipe is served over healthy brown rice as opposed to the usual white. Now you can enjoy every bite of this decadent meal guilt-free!

Prep Time: 20 minutes

Cook Time: 30 minutes


Ingredients

1 tablespoon canola oil or olive oil

1 pound chicken breasts cut into bite-size pieces (boneless, skinless)

1½ cups onions, chopped

½ cup water

⅓ cup brown sugar

⅓ cup reduced-sodium soy sauce

2 tablespoons ketchup

1 tablespoon cider vinegar or rice vinegar

1 garlic clove, minced

¼-½ teaspoon red pepper flakes, to taste

4 cups broccoli florets

2 cups Chinese pea pods

2½ cups cooked Basmati brown rice or regular brown rice


Instructions

1. Heat oil in a nonstick wok or large nonstick pan.

2. Add chicken pieces and onions and stir fry until lightly browned.

3. In a small bowl add the water, brown sugar, soy sauce, ketchup, vinegar, garlic, red pepper flakes and mix well.

4. Add mixture to the pan of chicken and stir in the broccoli.  Mix well and bring up to a boil.  Reduce heat and simmer for 8-10 minutes until broccoli is tender.  Stir fry often.

5.  Stir in pea pods and cook for 3-5 more minutes, until tender.

6. Divide the stir-fry into 5 servings and spoon each serving over ½ cup of brown rice.

Makes 5 servings


Food Fact

Broccoli is a member of the cruciferous family.


Healthy Benefit

Broccoli is a super source of vitamin C and is believed to help protect against cancer.


Storage Tip

Refrigerate unwashed pea pods in a plastic bag for up to 4 days.


Weight Watchers
(old points) 7
Weight Watchers POINTS
PLUS 9

SKINNY FACTS: for 1 serving including ½ cup brown rice
367 calories, 5.5g fat, 29g protein, 52g carbs, 6g fiber, 682 mg sodium, 20g sugar
FAT FACTS: for 1 serving including white rice
726 calories, 25g fat, 54g protein, 96g carbs, 1g fiber, 2,155 mg sodium,21g sugar

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6 Responses to “Bourbon Chicken and Vegetable Stir-Fry”

  1. Tina Says:

    How much is 1 serving?. 1 cup? Join weight watchers and need to know how much is a serving

  2. admin Says:

    Hi Tina, I created this recipe so long ago, before I was including exact serving sizes on each recipe. That said, I think each serving size is about 1 1/3 cups. I hope that helps. Best of luck to you on Weight Watchers!
    With best regards,
    Nancy

  3. Shannon Says:

    Hi I see where it says your version with brown rice is 367 calories but below it says with white rice it is 726 calories. What would your recipe with white rice be in calories?

  4. admin Says:

    Shannon there is very little difference in the calories of white rice versus brown rice.

    1/2 cup cooked brown rice has 117 calories
    1/2 cup cooked white rice has 103 calories

    When I include the Fat Facts for each recipe I’m comparing the high fat recipe versus my skinny remake. It’s not just comparing white versus brown rice.

    I hope this information helps!
    All the best,
    Nancy

  5. Aunt Bee Says:

    We love bourbon chicken! I can’t wait to try your version! It looks so delicious and my family loves those veggies! <3

  6. admin Says:

    Thanks Brandi. I hope your family thoroughly enjoys it!

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