Skinnyfabulous Chicken and Veggies Stir Fry

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Chicken and Veggies Stir Fry

The sauce for this stir fry is fantastic! So simple since it’s made with mostly orange juice concentrate and a sweet chili sauce you buy at Trader Joe’s or another supermarket. In addition, this stir fry is packed with fiber rich veggies such as broccoli slaw and cabbage. Each serving has 251 calories, 3 grams of fat and 6 Weight Watchers Freestyle SmartPoints. You could serve it over brown rice, if desired but I love it just the way it is. Pure yumminess!

Prep Time: 20 minutes

Cook Time: 15 minutes


Ingredients for Sauce:

⅔ cup sweet chili sauce, see shopping tips

⅓ cup frozen orange juice concentrate, thawed

⅛ teaspoon crushed red pepper flakes

2 tablespoons reduced sodium soy sauce

1 tablespoon rice vinegar or white vinegar, see shopping tips


Ingredients for Stir fry:

Cooking spray, I like using olive oil spray

1 teaspoon olive oil

12 ounces chicken breasts, cut into bite size pieces (boneless, skinless)

1 teaspoon olive oil

1 (12oz) bag broccoli slaw, see shopping tips

4 cups shredded cabbage (coleslaw) yellow or purple

1 cup snap peas or Chinese pea pods, sliced

1 cup red bell pepper, chopped

1 cup scallions, sliced


Instructions

1. In a medium bowl, mix together all sauce ingredients. Set aside.

2. Coat a large nonstick pan or wok with cooking spray. Add 1 teaspoon oil. Add chicken and 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. Leave any juice from the chicken in the pan.

3. Coat the same nonstick pan with more cooking spray. Heat 1 teaspoon oil in pan. Add all the veggies. Stir-fry for 1 minute. Pour in half the sauce and red pepper flakes. Continue to cook and stir-fry for 5 minutes. Add back chicken and remaining sauce.  Mix well. Continue to cook, stirring frequently, for about 3 minutes until chicken is hot and veggies are soft.

Makes 4 servings, each serving ~1½ cups


Food Facts
Broccoli slaw is shredded raw broccoli stalks.


Healthy Benefits

Broccoli and cabbage are members of the cruciferous family which is believed to help protect against cancer. They are a super source of vitamin C, folate, vitamin B6 and fiber.

Thanks to the broccoli slaw, cabbage and all the other veggies, each serving has 6 grams of fiber!


Shopping Tips

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.

Sweet chili sauce is sold at Trader Joe’s under their label. There is a variety of other brands sold in most supermarkets in the Asian or international section.

Rice vinegar can be found in most supermarkets in the Asian section. I bought mine at Trader Joe’s. Or, you can use any white vinegar instead.


Weight Watchers Freestyle SmartPoints 6
Weight Watchers SmartPoints
8
Weight Watchers POINTS PLUS 6

SKINNY FACTS: for ~1½ cup serving
251 calories, 3g fat, 1g sat. fat, 41mg chol, 22g prot. 38g carbs, 6g fiber, 620mg sodium, 26g sugar
FACTS: for Freestyle SmartPoints
125 calories, 1g sat. fat, 0g protein, 20g sugar