A stir fry makes a terrific dinner since it comes together really quickly and can be made very healthy. This skinny one is chock full of broccoli, pea pods, carrots, cabbage, onions and, lean chicken breasts. Each huge, fiber rich serving has 264 calories, 6 grams of fat. You’ll be so satisfied with this dish just the way it is but it can be served over brown rice, if desired.
Ingredients for Stir Fry:
- 2 cups broccoli florets cut in half, see shopping tips
- 2 cups onion diced
- 1 cup carrots diced
- 5 cups cabbage shredded
- 2 cups Chinese pea pods (snow peas) sliced in half
- 1¾ cups cooked chicken breast diced
- cooking spray
- 1 tbsp vegetable, canola, or olive oil
- 3 tbsp water for stir frying
Ingredients for Sauce:
- ⅓ cup plus reduced-sodium soy sauce (for gluten free, use Tamari soy sauce)
- 2 tbsp brown sugar
- 2 tbsp rice vinegar
- 3 tbsp water
- 2 cloves garlic minced
- 2 tsp ginger (from a jar), see shopping tips
- fresh ground black pepper to taste
First, prep all vegetables and dice the chicken. Set aside.
In a small bowl, add all sauce ingredients and mix until well blended. Set aside.
Coat a large nonstick wok or pan with cooking spray. Heat 1 tablespoon of oil in pan. Add broccoli, onions and carrots and water. Saute over medium-high heat for 5-7 minutes until broccoli is soft. Add cabbage and chicken. Saute another 3-4 minutes until soft. Turn down to medium heat, stir in pea pods and sauce mixture. Stir fry for about 2 minutes until all heated through. Stir constantly to blend everything.
Store any leftovers in the fridge for a few days.
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.
To make your own florets: Cut the stalk off a head of broccoli with a sharp knife. Make sure you cut high enough so that large individual florets fall away as you cut. Take each large individual floret and cut it in half. Gather the two halves and cut them into quarters. Repeat for each large individual floret.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Green
WW POINTS PLUS 7
SKINNY FACTS: for 1 (2 cups) serving
264 calories, 6g fat, 1g sat. fat, 41mg chol, 20g protein, 34g carbs, 7g fiber, 792mg sodium, 12g sugar
FACTS: for Freestyle SmartPoints
57 calories, 0g sat. fat, 7g sugar, 0g protein
Serving: 2cupsCalories: 264kcalCarbohydrates: 34gProtein: 20gFat: 6gSaturated Fat: 1gCholesterol: 41mgSodium: 792mgFiber: 7gSugar: 12gBlue Smart Points: 3Green Smart Points: 5Plus Points: 7