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Bourbon Chicken and Vegetable Stir-Fry
Many of you know and love Bourbon Chicken. But, it’s normally very fattening!  I’ve made it a whole lot skinnier by using very little oil, reduced-sodium soy sauce and adding lots of vegetables. Each serving now has 367 calories, 6 grams of fat and 6 grams of fiber.  A regular serving of Bourbon Chicken has a whopping 726 calories, 25 grams of fat and a shocking 2144 mg of sodium. My recipe is served over healthy brown rice as opposed to the usual white. Now you can enjoy every bite of this decadent meal guilt-free!
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 5
Calories 367kcal

Ingredients

  • 1 tablespoon canola oil or olive oil
  • 1 pound chicken breasts cut into bite-size pieces (boneless, skinless)
  • cups onions, chopped
  • ½ cup water
  • cup brown sugar
  • cup reduced-sodium soy sauce
  • 2 tablespoons ketchup
  • 1 tablespoon cider vinegar or rice vinegar
  • 1 garlic clove, minced
  • ¼-½ teaspoon red pepper flakes, to taste
  • 4 cups broccoli florets
  • 2 cups Chinese pea pods
  • cups cooked Basmati brown rice or regular brown rice

Instructions

  • Heat oil in a nonstick wok or large nonstick pan.
  • Add chicken pieces and onions and stir fry until lightly browned.
  • In a small bowl add the water, brown sugar, soy sauce, ketchup, vinegar, garlic, red pepper flakes and mix well.
  • Add mixture to the pan of chicken and stir in the broccoli.  Mix well and bring up to a boil.  Reduce heat and simmer for 8-10 minutes until broccoli is tender.  Stir fry often.
  • Stir in pea pods and cook for 3-5 more minutes, until tender.
  • For each serving: add ½ cup of brown rice to a plate or bowl. Top with 1⅓ cups stir fry.

Notes

Makes 5 servings. Each serving includes 1⅓ cups stir fry over ½ cup brown rice.

Food Fact

Broccoli is a member of the cruciferous family.

Healthy Benefit

Broccoli is a super source of vitamin C and is believed to help protect against cancer.

Storage Tip

Refrigerate unwashed pea pods in a plastic bag for up to 4 days.


Weight Watchers POINTS
 PLUS 9
 
SKINNY FACTS: for 1 serving including ½ cup brown rice
367 calories, 6g fat, 29g protein, 52g carbs, 6g fiber, 682 mg sodium, 20g sugar
FAT FACTS: for 1 serving including white rice
726 calories, 25g fat, 54g protein, 96g carbs, 1g fiber, 2,155 mg sodium,21g sugar

Skinny Facts

Serving: 1.83cupsCalories: 367kcalCarbohydrates: 52gProtein: 29gFat: 6gSodium: 682mgFiber: 6gSugar: 20gPlus Points: 9