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 3 Blue WW Freestyle SmartPoints, and 5 Green.
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 (for Paleo, leave out sugar and add a little honey or stevia )
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
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green
WW 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 Freestyle SmartPoints 55 calories, 1g sat. fat, 7g sugar, 0g protein |
Hi!! This sounds great! And I’m going to change it just enough to make it a salad!!! (with COOKED chicken 🙂
Thanks for this! -db
Thanks Debbie. Enjoy!
All the best,
Nancy
If you left out the 3 tablespoons of brown sugar, how many Free Style points would it be?
Sandra, if you leave out the brown sugar, each serving has only 1 WW Freestyle Points.
Enjoy!
My best,
Nancy