THE BLOG
01/12/2015 05:22 pm ET Updated Dec 06, 2017

Chicken and Veggies Stir Fry: Low Calorie and Super Yummy

2015-01-11-ChickenandVeggieStirFryphoto300x225.jpg

This skinny stir-fry 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 and 7 Weight Watchers POINTS PLUS. You'll be so satisfied with this dish just the way it is but it can be served over brown rice or noodles, if desired.

Prep Time: 15 minutes

Cook Time: 10 minutes


Ingredients for Stir Fry:

2 cup broccoli florets, cut in half, see shopping tip

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 tablespoon vegetable, canola or olive oil

3 tablespoons water for stir frying

Ingredients for Sauce:

⅓ cup plus reduced-sodium soy sauce

2 tablespoons brown sugar

2 tablespoons rice vinegar

3 tablespoons water

2 cloves garlic, mined

2 teaspoons ginger (from a jar), see shopping tip

Fresh ground black pepper, to taste

Instructions

1. First prep all vegetables and dice the chicken. Set aside.

2. In a small bowl, add all sauce ingredients and mix until well blended. Set aside.

3. 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 3-5 minutes until broccoli is soft. Add cabbage and chicken. Saute another 2 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.

4. Store any leftovers in the fridge for a few days.

Makes 4 servings. (each serving, 2 cups)

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.

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.

Shopping Tips
Broccoli florets are sold in bags in the produce department.

Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed.


Weight Watchers (old points) 5

Weight Watchers POINTS PLUS 7

SKINNY FACTS: for 1 (2 cup) serving
264 calories, 6g fat, 24g protein, 34g carbs, 7g fiber, 792mg sodium, 15g sugar

Note:
1. The nutrition facts were calculated on Spark People.com.
2. The Weight Watchers POINTS were calculated on CalculatorCat.com.

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