Low Calorie Chicken and Veggies Stir Fry
A stir fry makes a terrific dinner since it comes 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. You’ll be so satisfied with this dish just the way it is but it can be served over brown rice, if desired.
Helpful Tips About this Recipe
Helpful Tips About this Recipe:
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 anti-cancer benefits. Shopping Tips
Broccoli florets are sold in bags in the produce department. To make your own, see the prep tips, below. Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed. Prep Tips
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.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green
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 anti-cancer benefits. Shopping Tips
Broccoli florets are sold in bags in the produce department. To make your own, see the prep tips, below. Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed. Prep Tips
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.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green
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SKINNY FACTS: for 1 (2 cups) serving 264 calories, 6g fat, 1g sat. fat, 41mg chol, 20g protein, 34g carbs, 7g fiber, 792mg sodium, 12g sugar |
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FACTS: for Freestyle SmartPoints 57 calories, 0g sat. fat, 7g sugar, 0g protein |
Low Calorie Chicken and Veggies Stir Fry
Ingredients
Ingredients for Stir Fry:
- 2 cups broccoli florets cut in half, see shopping tips
- 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 tbsp vegetable, canola, or olive oil
- 3 tbsp water for stir frying
Ingredients for Sauce:
- â…“ cup plus reduced-sodium soy sauce (for gluten free, use Tamari soy sauce)
- 2 tbsp brown sugar
- 2 tbsp rice vinegar
- 3 tbsp water
- 2 cloves garlic minced
- 2 tsp ginger (from a jar), see shopping tips
- fresh ground black pepper to taste
Instructions
- First, prep all vegetables and dice the chicken. Set aside.
- In a small bowl, add all sauce ingredients and mix until well blended. Set aside.
- 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 5-7 minutes until broccoli is soft. Add cabbage and chicken. Saute another 3-4 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.
- Store any leftovers in the fridge for a few days.
Nutrition
Serving: 2cupsCalories: 264kcalCarbohydrates: 34gProtein: 20gFat: 6gSaturated Fat: 1gCholesterol: 41mgSodium: 792mgFiber: 7gSugar: 12gBlue Smart Points: 3Green Smart Points: 5Plus Points: 7
Tried this recipe?Let me know how it was!
Yum! I really enjoyed this one. I also like the suggestion to use cabbage instead of rice. It’s a good thing I have leftovers for a few days. 🙂
I’m so glad you enjoyed this with cabbage. Thanks so much for sharing Sara!
Have a nice weekend!
My best,
Nancy
Excited to give this a go tomorrow night. How many serves is the recipe for? I’m trying out 5:2 diet so everything needs to be exact.
Nicole, this recipes makes 4 servings (each serving, 2 cups). At the end of the instructions for each of my recipes, I always include the serving size.
Best of luck on your new diet!
Nancy
I just finished eating this recipe – except for cabbage, I had all the ingredients so while it wasn’t as big a meal as a result, it was still very satisfying and delicious. Nancy, I’m so glad to see that you are still listing Points Plus in your recipes and so hope you continue to do so. I had great success on that plan but unfortunately neither Smart Points or Freestyle have worked for me and I’m 20 lbs heavier than I was at the start of 2018.
So I’m back to PP as of January 2 and know that with the help of your delicious recipes, the 20 lbs will disappear and I thank you for that help.
With very best wishes for a happy and healthy New year.
Jane
PLEASEEEEE show this recipe in grams as i need to use it for tommorow
Sorry but I don’t know how to calculate in grams. Here in the US we only use ounces and pounds. Maybe you can check on google for a site that does the conversion.
Best of luck!
Nancy
Excellent I’d say! Made this in a vegan version; would have been even better if I didn’t overcook the noodles.
Oh I’m so happy this worked vegan style. Thanks, Melissa!
My very best to you,
Nancy