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Skinny Chicken and Broccoli Stir-Fry

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Sounds pretty basic but this Asian style stir-fry tastes amazingly delicious!  I can’t for you to try it. The ginger, garlic and red pepper flakes add a little kick.  Each serving has 9 grams of fiber since this dish is loaded with broccoli, broccoli slaw and a variety of other vegetables. No noodles needed. The broccoli slaw mimics the texture of noodles. In fact, no rice needed either. The skinny for a huge 2 cup serving, 271 calories, 7 grams of fat and 7 Weight Watchers POINTS PLUS.

Prep Time: 15 minutes
Cook Time: 15 minutes


Ingredients

Cooking spray, I like using olive oil spray

1 teaspoon olive oil

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

Juice of 1 lemon

Cooking spray, I like using olive oil spray

2 teaspoons olive oil

6 cups broccoli, cut into florets, I used a (12 oz) bag

1 (12oz) bag broccoli slaw, see shopping tips

1 cup snap peas or Chinese pea pods, sliced

1 cup red bell pepper, chopped

1 cup scallions, sliced

3 tablespoons water

2 tablespoons ginger (from a jar), see shopping tips

2 tablespoons fresh garlic, chopped

¼ teaspoon crushed red pepper flakes

¼ cup reduced sodium soy sauce

3 tablespoons brown sugar

¼ cup rice vinegar, see shopping tip


Instructions

1. Coat a large nonstick pan or wok with cooking spray.  Add 1 teaspoon oil.  Add chicken and squeeze the juice of 1 lemon over the top. 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.

2. Coat the same nonstick pan with more cooking spray.  Heat 2 teaspoons oil in pan.  Add all the veggies and water.  Stir-fry for about 3 minutes until broccoli softens.  Stir in ginger, garlic and red pepper flakes. Continue to cook and stir-fry for 1 minute. Add back chicken, add soy sauce, brown sugar and vinegar. Reduce heat and simmer, stirring frequently, for about 5 minutes.

Makes 4 large servings, each serving ~2 cups


Food Facts

Broccoli’s name comes from the Latin word brachium, for arm or branch.

Broccoli slaw is shredded raw broccoli stalks. 





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.

Thanks to the broccoli, broccoli slaw and all the other veggies, each serving has 9 grams of fiber!


Shopping Tips

Rice vinegar can be found in most supermarkets in the Asian section. I bought mine at Trader Joe’s.

Chopped or crushed ginger, in a jar, can be found in the produce section near garlic, in a jar.

Broccoli slaw is sold in bags in most supermarkets. Most of the time it has a little shredded carrot in it. I bought mine at Trader Joe’s


Weight Watchers
(old points) 5
Weight Watchers POINTS PLUS 7

SKINNY FACTS: for ~2 cups serving
271 calories, 7g fat, 32g protein, 29g carbs, 9g fiber, 764mg sodium, 13g sugar
FAT FACTS: the skinny and fat facts are the same for this recipe

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9 Responses to “Skinny Chicken and Broccoli Stir-Fry”

  1. Skinny Chicken and Broccoli Stir-Fry with Weight Watchers Points | National jeans Says:

    [...] Sounds pretty basic but this Asian style stir-fry tastes amazingly delicious!  I can’t for you to try it. The ginger, garlic and red pepper flakes add a little kick.  Each serving has 9 grams of fiber since this dish is loaded with broccoli, broccoli slaw and a variety of other vegetables. No noodles needed. The broccoli slaw mimics the texture of noodles. In fact, no rice needed either. The skinny for a huge 2 cup serving, 271 calories, 7 grams of fat and 7 Weight Watchers POINTS PLUS. Read more… [...]

  2. Sarah Lynn Says:

    This sounds amazing, and how great that it is a healthier version! Thanks for linking up to Sweet Tooth Tuesdays, I hope you link up again this week.
    http://www.sarahlynnssweets.blogspot.com/2013/06/sweet-tooth-tuesdays-7_25.html

  3. admin Says:

    You have a super fun link party each week Sarah. Thanks for hosting!

  4. A H Says:

    I have all the ingredients except rice vinegar, can I make this without it?? Sounds delish!

  5. admin Says:

    If you have any other white vinegar such as cider vinegar or white wine vinegar it would probably taste better than none at all. Or, you could use lemon juice.
    That said, if you don’t have any of these, use water to replace the vinegar. Enjoy!

  6. Rosemary Says:

    I just had leftovers of something like this for lunch. Not as elaborate but very similar. Leftover sauteed broccoli slaw, leftover cooked julienne carrots, leftover chicken breast that had been marinated in lemon. The leftovers I sauteed a bit more in EVOO, added chicken, covered, and let heat.

  7. admin Says:

    Great minds think alike Rosemary. A dish like this is perfect to make with leftovers on hand. Yours sounds yummy!

  8. Broccoli Slaw Stir Fry - bites out of life Says:

    […] Broccoli Slaw Stir Fry Inspired by Skinny Kitchen […]

  9. admin Says:

    I’m so happy my skinny recipe inspired you Ishita. Your dish looks so delicious!!!
    All the best,
    Nancy

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