A fantastic stir-fry as delicious as your favorite takeout but made healthier. Why? Because I lightened up the sauce using a smaller amount of sweetener compared to most teriyaki sauce. I used honey and Stevia and low carb zoodles instead of pasta noodles. This dish is protein rich and packed with fiber. Each serving has 291 calories, 5 grams of fat and 3 Blue WW Freestyle SmartPoints.
Prep Time: 1 hour (includes sauce chilling time and marinade time)
Cook Time 10 minutes
2½ teaspoons cornstarch
2 tablespoons water
⅓ cup reduced sodium soy sauce (Tamari for gluten-free or Paleo)
¼ cup water
2 tablespoons honey
3 pkgs Truvia (Stevia)
1 tablespoon garlic, minced
1 tablespoon ginger, from a jar or freshly grated ginger, see shopping tips
2 pounds (6 medium-sized) zucchini, spiralized into zoodles
1 cup onions, chopped
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
1 tablespoon olive oil
1 teaspoon sesame seeds for topping (optional)
1. In a small bowl, whisk together cornstarch with 2 tablespoons water; set aside.
2. In a small saucepan over medium heat, add soy sauce, ¼ cup water, honey, Truvia, garlic and ginger. Bring to a simmer. Stir in cornstarch mixture and mix until thickened, about 2 minutes; Pour into a small bowl and place in freezer to chill. Set timer for 30 minutes so you don’t forget it. Remove from freezer and set aside.
3. In a large Ziploc plastic bag or large bowl, combine ¼ cup chilled soy sauce mixture and chicken; marinate for at least 30 minutes or overnight, turning the plastic bag.
4. In the meantime, make the zucchini noodles (zoodles). Place zoodles in microwave-safe bowl and cook for about 5-6 minutes, to soften. (I use this step so you don’t need a lot of oil when cooking with chicken)
5. Add onions to a small microwave bowl and cook in microwave for 2 minutes, to soften.
6. Heat olive oil in a large, nonstick pan over medium heat. Add chicken, including marinade from plastic bag and onions. Cook until golden brown and cooked through, about 3-4 minutes.
7. Stir in zoodles and reserved soy sauce mixture until well combined, about 2 minutes. If desired, sprinkle all over stir fry with 1 teaspoon sesame seeds.
Makes 4 servings. Each about 1½ cups (4 ounces chicken)
The best and easiest way to make zoodles is with the Veggeti Spriral Vegetable Slicer. See shopping tips below. If you don’t want to buy one, you can use a julienne peeler, vegetable peeler or mandolin. Using a vegetable peeler will make your noodles much wider but will still taste good.
Although there are many zoodle makers on the market, the easiest one to use and most inexpensive one is called Veggetti Spiral Vegetable Slicer, Makes Veggie Pasta. It costs about $10. Click on the link to buy it on Amazon.com
Chopped or crushed ginger, in a jar, can be found in the produce section near garlic, in a jar. It will keep for several months in the refrigerator.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green
WW Points Plus 7
SKINNY FACTS: for 1 serving
291 calories, 5g fat, 2g sat. fat, 55mg chol, 31g protein, 36g carbs, 8g fiber, 810mg sod, 18g sugar
FACTS: for Freestyle Points
67 calories, 1g sat. fat, 0g protein, 9g sugar