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Chicken and Veggies Stir Fry, Low Calorie and Super Yummy

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A stir fry makes a terrific dinner since it come together really quickly and can be made very healthy.  This skinny one is chock full of broccoli, pea pods, carrots, cabbage, onions and lean chicken breasts. Each huge, fiber rich serving has 264 calories, 6 grams of fat and 7 Weight Watchers POINTS PLUS.  You’ll be so satisfied with this dish just the way it is but it can be served over brown rice, if desired.

Prep Time: 15 minutes

Cook Time: 10 minutes


Ingredients for Stir Fry:

2 cup broccoli florets, cut in half, see shopping tip

2 cups onion, diced

1 cup carrots, diced

5 cups cabbage, shredded

2 cups Chinese pea pods (snow peas) sliced in half

1¾ cups cooked chicken breast, diced

Cooking spray

1 tablespoon vegetable, canola or olive oil

3 tablespoons water for stir frying


Ingredients for Sauce
:

⅓ cup plus reduced-sodium soy sauce

2 tablespoons brown sugar

2 tablespoons rice vinegar

3 tablespoons water

2 cloves garlic, mined

2 teaspoons ginger (from a jar), see shopping tip

Fresh ground black pepper, to taste


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. Set aside.

3. Coat a large nonstick wok or pan with cooking spray. Heat 1 tablespoon of oil in pan. 
Add broccoli, onions and carrots and water.  Saute over medium-high heat for 3-5 minutes until broccoli is soft.  Add cabbage and chicken.  Saute another 2 minutes until soft. Turn down to medium heat, stir in pea pods and sauce mixture.  Stir fry for about 2 minutes until all heated through. Stir constantly to blend everything.

4. Store any leftovers in the fridge for a few days.

Makes 4 servings. (each serving, 2 cups)


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.


Shopping Tips

Broccoli florets are sold in bags in the produce department. To make your own, see prep tip below.

Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed.


Prep Tip

To make your own florets: Cut the stalk off a head of broccoli with a sharp knife. Make sure you cut high enough so that large individual florets fall away as you cut. Take each large individual floret and cut it in half. Gather the two halves and cut them into quarters. Repeat for each large individual floret.


Weight Watchers (old points) 5

Weight Watchers POINTS PLUS 7

SKINNY FACTS: for 1 (2 cup) serving
264 calories, 6g fat, 24g protein, 34g carbs, 7g fiber, 792mg sodium, 15g sugar
FAT FACTS: for Pf Changs Ginger Chicken With Broccoli
470 calories, 11g fat, 59g protein, 38g carbs, 8g fiber, 2330mg sodium, 0g sugar

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36 Responses to “Chicken and Veggies Stir Fry, Low Calorie and Super Yummy”

  1. Rose :: Fine Craft Guild Says:

    Sounds delicious! Come link up your recipe up with us today: http://www.finecraftguild.com/healthy-brunch-bread-recipes/

  2. admin Says:

    Rose, Thanks so much for the invite and for hosting.
    All the best,
    Nancy

  3. Miz Helen Says:

    Hope you are having a great weekend and thank you so much for sharing this awesome recipe with Full Plate Thursday.
    Hope to see you soon!
    Miz Helen

  4. Erin Says:

    Just made this tonight and loved it. It was easy and full of flavor. Even my 10 month old cleaned his plate! Since I don’t have alot of time, I like to cook easy recipes and this was one of them. I used frozen broccoli and carrots which are $1 a bag at my supermarket and I bought a bag of broccoli slaw instead of a head of cabbage which cut the prep time and had loads of nutrients!

  5. admin Says:

    Thanks so much for your wonderful feedback Erin. You have a lot of great suggestions too! I bet the broccoli slaw worked well in this stir fry.
    All the best,
    Nancy

  6. Gardenchef's Needle and Pen Says:

    Tried this with some modifications. I added shrimps and instead of cabbage, I added Baguio beans, bell peppers and cauliflower. I love the sauce!

  7. admin Says:

    Thanks so much for your feedback. As you can see, this recipe is really flexible. I like the sound of your additions!
    Thanks for sharing,
    Nancy

  8. Malena Says:

    can i substitute the rice vinegar for apple cider vinegar?

  9. admin Says:

    You sure can Malena.

  10. April @ The 21st Century Housewife Says:

    What a delicious sounding stir fry! I particularly like the flavourful sauce you have used.

  11. admin Says:

    Thanks April…Enjoy!

  12. Swathi Says:

    Delicious stir fry with all veggies. thanks for sharing with Hearth and Soul blog hop.

  13. admin Says:

    My pleasure Swathi! See you at the next party!

  14. Best Low-Calorie Recipes on the Net (September 2013 Edition) Says:

    [...] Low Calorie Chicken and Veggies Stir Fry recipe by Nancy @ Skinny Kitchen [...]

  15. admin Says:

    Thank you so much for including my stir fry recipe in your fabulous list of healthy recipes!

  16. Best Low-Calorie Recipes on the Net (September 2013 Edition) | Health And Wellness 101 Says:

    [...] Low Calorie Chicken and Veggies Stir Fry Low Calorie Chicken and Veggies Stir Fry recipe by Nancy @ Skinny Kitchen [...]

  17. admin Says:

    I’m so glad to see you included my recipe in your yummy, healthy list.
    Thank you!

  18. linda sabor Says:

    just wondering why you use vegetable oil instead of canola oil or olive. They are much healthier oils and also included in the Weight Watchers healthy oils.

  19. admin Says:

    I love oil olive and canola oil. I just added both of them to this recipe. Linda, I should have before since any of these oils will taste great in this recipe.
    Enjoy!
    With my best wishes,
    Nancy

  20. 2013 Healthy Meal Plan: Week 51 | Half Size Me Says:

    [...] Chicken & Veggies Stir Fry (7 PP per serving from Skinny Kitchen) [...]

  21. admin Says:

    Thanks so much Heather for including my recipe in your weekly plan! All sounds yummy to me.

  22. Amanda Says:

    Wow… my family loved this dish! Thank you for sharing the recipe. SUPER yummy. :-)

  23. admin Says:

    That’s fantastic to hear. Thanks Amanda!

  24. Chicken and Veggies Stir Fry, Low Calorie and Super Yummy | The best diet blog ever! Says:

    […] By admin […]

  25. Wing Sauce & Weightloss | diary of my inner fat chick Says:

    […] some veggies and a salad and you have dinner.  Stir fry is quick and easy too  (recipe here: Stir Fry   OR  Chicken & Asparagus Stir Fry).  If you’re going the stir fry route – again use […]

  26. admin Says:

    Thanks so much for sharing my stir fry recipe. I LOVE Frank’s red hot sauce too!

  27. Brooke Says:

    I just made this tonight and it was DELICIOUS!!! The sauce was great and all the veggies! I love mushrooms so I want to add those next time, but definitely a recipe I will be using again! It made a lot for just the 2 of us so we have plenty for later!

  28. admin Says:

    I love your feedback Brooke. Thanks for taking the time to let me know!
    All the best,
    Nancy

  29. Kathy Radigan Says:

    This sounds easy and delicious, thanks!!

  30. admin Says:

    It is super easy Kathy. Enjoy!

  31. Kecia Says:

    Fresh, colorful, fabulous and low cal! It looks amazing!

  32. Linda (Meal Planning Maven) Says:

    I am always looking for super easy ‘n healthy dinners and this one is perfect! Thank you Nancy!

  33. admin Says:

    My pleasure Linda. Enjoy!

  34. admin Says:

    Thanks Kecia. I hope you enjoy it!

  35. bodynsoil Says:

    This will be a go to recipe for all who try it.. I love stir frys and the use of rice vinegar, or marin, in my cooking.. So versatile and easy to modify.. Thanks for sharing.

  36. admin Says:

    I’m so glad to hear it! It’s so versatile, you can easily changed things up.

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