Deliciously Skinny, Chicken and Veggie Stir-Fry

hoisen-chicken-stirfry
This dish is fabulously healthy and has the most delicious sauce! And, it’s packed with chicken and veggies. You’ll love the 2 cups serving size. Each, fiber-rich serving, has only 267 calories, 8 grams of fat, and 3 Blue WW Freestyle SmartPoints, and 5 Green. This recipe is a real keeper!

Prep Time: 15 minutes
Cook Time: 15 minutes


Ingredients for Stir-Fry:

Cooking spray

1 tablespoon canola or olive oil

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

2 cups onions, chopped

2 cups broccoli florets

2 cups zucchini, chopped

1 cup red bell pepper, chopped

2 tablespoons water

1 (10-12 ounce) bag shredded cabbage, about 5 cups


Ingredients for Sauce:

¼ cup reduced-sodium soy sauce (use Tamari sauce for gluten-free)

2 tablespoons Hoisin sauce (use a gluten-free brand for gluten-free)

2 tablespoons rice vinegar

1 tablespoon sesame, canola or olive oil

1 tablespoon brown sugar

1 dash red pepper flakes


Instructions

1. First prep all vegetables and dice the chicken. Set aside.

2. In a small bowl, add all sauce ingredients and mix until well blended. Be sure the brown sugar gets dissolved. Set aside.

3. Coat a large nonstick wok or pan with cooking spray.  Add chicken and cook stirring often, until cooked through and white inside. Remove to a plate.

4. In the same pan, coat with more cooking spray and heat 1 tablespoon of oil. Add onions, broccoli, zucchini, red bell peppers, and water. Sauté over medium-high heat for 3-5 minutes until broccoli is soft. Add cabbage and sauté another 2 minutes until cabbage is soft. Turn down to medium heat, add cooked chicken and sauce. Stir-fry for about 2 minutes until all heated through. Stir constantly to blend everything.

5. Store any leftovers in the fridge for a few days.

Makes 4 servings. (each serving, ~2 cups)


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 anticancer benefits.


Shopping Tip

Broccoli florets are sold in bags in the produce department.


WW Freestyle SmartPoints
3-Blue
WW SmartPoints
5-Green
WW POINTS PLUS
7

SKINNY FACTS: for 2 cup serving
267 calories, 8g fat, 2g sat. fat, 55mg chol, 28g prot, 23g carbs, 5g fiber, 709mg sod, 6g sugar
FACTS: for Freestyle SmartPoints
83 calories, 1g sat. fat, 4g sugar, 0g protein

Comments

  1. My family and I love this recipe! I have found that I can omit the brown sugar and it tastes great!

  2. I’m so glad you all enjoyed it Maria! And thanks for sharing about leaving out the brown sugar and still liking it. Good to know!
    All the best,
    Nancy

  3. I don’t know why you are having trouble printing this recipe. I just tried it on my computer and it printed fine. You could copy and paste the recipe in pages on a Mac or in word on a PC and print it out from there.
    Best of luck,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!