Skinny Thai Chicken, Peanut and Cauliflower Rice Stir-Fry



Thai-Chicken-and-Peanut-Cauliflower-Rice-photo 1
I’m so excited to share this dish with you. It’s outrageously delicious!!! Taste so decadent yet it’s so healthy. It’s gluten-free, dairy-free, low carb and very low calorie. Each serving has only 193 calories, 10 grams fat and just 4 Weight Watchers SmartPoints. I hope you give it a try soon. You’re in for a fantastic dinner!

Prep Time: 15 minutes

Cook Time: 15 minutes


Ingredients for Peanut Sauce:

½ cup reduced-sodium chicken broth

¼ cup reduced-sodium soy sauce

3 tablespoons peanut butter, I used natural, chunky

1 tablespoon fresh lime juice or vinegar

2 teaspoons garlic, minced

2 teaspoons ginger, from a jar, see shopping tips

½ teaspoon crushed red pepper flakes


Ingredients for Stir-Fry:

Cooking Spray

2 teaspoons olive oil

1 (16 oz) package cauliflower rice, see shopping tips and prep tips

1 cup onions, diced

1 cup red bell peppers, diced

1 cup cooked chicken breast, chopped, see shopping tips

3 scallions, chopped


Instructions

1. In a small bowl, mix together sauce ingredients. Use a wire whisk, if possible. Cover sauce and microwave for 1 minute, to soften. Mix again.

2. Coat a large, nonstick pan with cooking spray. Heat 2 teaspoons oil in pan.  Add cauliflower rice, onions and red bell peppers. Stir-fry over medium-high heat, for about 5-6 minutes, until cauliflower rice is soft. Stir in chicken, warmed sauce, and continue to stir-fry for 2-3 minutes, until entire dish is hot. Sprinkle in scallions and mix well.

3. Divide among 4 bowls or plates. Any leftovers freeze great!

Makes 4 servings (~1⅓ cups each serving)


Healthy Benefits
Peanut butter is an excellent source of protein and healthy fats and can help reduce the risk of coronary heart disease. For the healthiest choice, look for brands that have no oil or sugar added.

Cauliflower, which belongs to the same family as cabbage, is an excellent source of Vitamin C, Vitamin B-Complex, fiber and minerals including iron and calcium.


Prep Tips
To make riced cauliflower: wash and dry head of cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure to not over process or it will get mushy. Add to a large bowl. Repeat processing with remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. One head cauliflower, shredded into very small pieces makes about 4-5 cups cauliflower rice.


Shopping Tips
If you’re lucky enough to have a Trader Joe’s in your town, they sell a 16 ounce bag of riced cauliflower. You will love it. It saves you a lot of time, not having to prep the cauliflower. In addition, many supermarkets, Target and Walmart carry Green Giant’s cauliflower crumble in the produce section.

Trader Joe’s sells packages of cooked, sliced or chopped chicken breasts that are really tasty.  If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.

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


Vegetarian Tip
Leave out the chicken and use vegetable broth in place of chicken broth and this dish becomes a yummy, vegetarian dish.


Weight Watchers SmartPoints
4
Weight Watchers POINTS PLUS 5

SKINNY FACTS: for 1 serving (~ 1⅓ cups)
193 calories, 10g fat, 2g sat. fat, 20mg chol, 14g protein, 15g carbs, 3g fiber, 737mg sodium, 4g sugar
FACTS: for SmartPoints
142 calories, 2g sat. fat, 11g protein, 1g sugar