HomeWeight WatchersSkinny Hen and Broccoli Stir-Fry | WW Factors

Skinny Hen and Broccoli Stir-Fry | WW Factors

Skinny Chicken and Broccoli Stir-Fry

Sounds fairly primary however this Asian-style stir-fry tastes amazingly scrumptious! I can’t wait so that you can attempt it. The ginger, garlic, and purple pepper flakes add just a little kick. Every serving has 9 grams of fiber since this dish is loaded with broccoli, broccoli slaw, and quite a lot of different greens. No noodles wanted. The broccoli slaw mimics the feel of noodles. In actual fact, no rice wanted both. One enormous, 2-cup serving has 271 energy, 7 grams of fats.

  • Cooking spray, I like utilizing olive oil spray
  • 2 teaspoon olive oil
  • 1 pound hen breasts, lower into bite-size items (boneless, skinless)
  • Juice of 1 lemon
  • 6 cups broccoli, lower into florets, I used a (12 oz) bag
  • 1 (12oz) bag broccoli slaw, see purchasing suggestions
  • 1 cup snap peas or Chinese language pea pods, sliced
  • 1 cup purple bell pepper, chopped
  • 1 cup scallions, sliced
  • 3 tablespoons water
  • 2 tablespoons ginger (from a jar), see purchasing suggestions
  • 2 tablespoons recent garlic, chopped
  • ¼ teaspoon crushed purple pepper flakes
  • ¼ cup reduced-sodium soy sauce (for gluten-free, use Tamari soy sauce)
  • 3 tablespoons brown sugar (for Paleo, pass over sugar and add just a little honey or stevia )
  • ¼ cup rice vinegar, see purchasing suggestions
  • Coat a big nonstick pan or wok with cooking spray.  Add 1 teaspoon oil.  Add hen and squeeze the juice of 1 lemon excessive. Cook dinner over medium-high warmth, stirring typically till hen is totally cooked, about 4 minutes. Take away from pan and add to a plate.  Put aside.

  • Coat the identical nonstick pan with extra cooking spray.  Warmth 2 teaspoons oil in pan.  Add all of the veggies and water.  Stir-fry for about 3 minutes till broccoli softens.  Stir in ginger, garlic, and purple pepper flakes. Proceed to prepare dinner and stir-fry for 1 minute. Add again hen, add soy sauce, brown sugar, and vinegar. Scale back warmth and simmer, stirring continuously, for about 5 minutes.

Meals Info
Broccoli’s title comes from the Latin phrase brachium, for arm or department. Broccoli slaw is shredded uncooked broccoli stalks.

Wholesome Advantages

Broccoli is a star member of the cruciferous household which is believed to assist defend in opposition to most cancers. It’s a brilliant supply of vitamin C, folate, vitamin B6, and fiber.

Due to the broccoli, broccoli slaw, and all the opposite veggies, every serving has 9 grams of fiber!

Buying Ideas

Rice vinegar may be present in most supermarkets within the Asian part. I purchased mine at Dealer Joe’s. Chopped or crushed ginger, in a jar, may be discovered within the produce part close to garlic, in a jar.

Broccoli slaw is bought in baggage in most supermarkets. More often than not it has just a little shredded carrot in it. I purchased mine at Dealer Joe’s

WW Freestyle SmartPoints
WW SmartPoints

SKINNY FACTS: for ~2 cups serving
271 energy, 7g fats, 2g sat. fats, 55mg chol, 32g protein, 29g carbs, 9g fiber, 764mg sodium, 13g sugar
FACTS: for Freestyle SmartPoints
55 energy, 1g sat. fats, 7g sugar, 0g protein

Serving: 2cupsEnergy: 271kcalCarbohydrates: 29gProtein: 32gFats: 7gSaturated Fats: 2gLdl cholesterol: 55mgSodium: 764mgFiber: 9gSugar: 13gBlue Good Factors: 3Inexperienced Good Factors: 5Plus Factors: 7



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