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Skinny Chicken and Broccoli Stir-Fry
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.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Calories 271kcal

Ingredients

  • Cooking spray, I like using olive oil spray
  • 2 teaspoon olive oil
  • 1 pound chicken breasts, cut into bite-size pieces (boneless, skinless)
  • Juice of 1 lemon
  • 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 tablespoon 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

  • 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.
  • 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.

Notes

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

Skinny Facts

Serving: 2cupsCalories: 271kcalCarbohydrates: 29gProtein: 32gFat: 7gSaturated Fat: 2gCholesterol: 55mgSodium: 764mgFiber: 9gSugar: 13gBlue Smart Points: 3Green Smart Points: 5Plus Points: 7