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 of fat and 6 grams of fiber. 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!
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
- Heat oil in a nonstick wok or large nonstick pan.
- Add chicken pieces and onions and stir fry until lightly browned.
- In a small bowl add the water, brown sugar, soy sauce, ketchup, vinegar, garlic, red pepper flakes and mix well.
- 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.
- Stir in pea pods and cook for 3-5 more minutes, until tender.
- For each serving: add ½ cup of brown rice to a plate or bowl. Top with 1⅓ cups stir fry.
Notes
Makes 5 servings. Each serving includes 1⅓ cups stir fry over ½ cup brown rice.
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 POINTS PLUS 9
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 POINTS PLUS 9
| SKINNY FACTS: for 1 serving including ½ cup brown rice 367 calories, 6g 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 |
Skinny Facts
Serving: 1.83cupsCalories: 367kcalCarbohydrates: 52gProtein: 29gFat: 6gSodium: 682mgFiber: 6gSugar: 20gPlus Points: 9
