Skinny Chicken and Broccoli Stir-Fry

chicken and broccoli stirfry

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

Comments

  1. 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

  2. Hi!!! I made this tonight and it was absolutely wonderful. The dish received rave reviews from my mother and my spouse. Thank you SO much for sharing your love of cooking.

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!