Chicken and Veggies Stir Fry, Low Calorie and Super Yummy A stir fry makes a terrific dinner since it come 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 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, 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 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. To make your own, see prep tip below. Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed. Prep Tip 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. 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 FAT FACTS: for Pf Changs Ginger Chicken With Broccoli 470 calories, 11g fat, 59g protein, 38g carbs, 8g fiber, 2330mg sodium, 0g sugar For more great tips, recipes, support, and fun, join our facebook group: https://facebook/groups/176760655836665/
Posted on: Sat, 03 Aug 2013 12:30:46 +0000
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