Skinny Chicken and Broccoli Stir-Fry

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chicken and broccoli stirfry

Sounds pretty basic but this Asian style stir-fry tastes amazingly delicious!  I can’t wait 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. One huge, 2 cup serving has 271 calories, 7 grams of fat and 5 Weight Watchers SmartPoints.

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 (for gluten-free use Tamari soy sauce)

3 tablespoons brown sugar (leave out sugar, for Paleo)

¼ cup rice vinegar, see shopping tips


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 SmartPoints
5
Weight Watchers POINTS PLUS
7

SKINNY FACTS: for ~2 cups serving
271 calories, 7g fat, 2g sat. fat, 55mg chol, 32g protein, 29g carbs, 9g fiber, 764mg sodium, 13g sugar
FACTS: for SmartPoints
198 calories, 2g sat. fat, 10g sugar, 28g protein