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Ricetta Chicken and Veggies Stir Fry, Low Calorie and Super Yummy

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Stir frys make a terrific weeknight dinner since they come together really quickly and can be made healthy too. This skinny one is chock full of broccoli, pea pods, carrots, cabbage, onions and lean chicken breasts. The skinny for 1 huge, fiber rich serving, 264 calories, 6 grams of fat and 7 Weight Watchers POINTS PLUS.

Tempo Preparazione:
Tempo di cottura:
Porzioni: 4 servings
Marcatori (Tags):

Ingredienti

Cost per serving $1.92 vedi dettagli
  • Ingredients for Stir Fry:
  • 2 cup broccoli florets, cut in half
  • 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)
  • Fresh ground black pepper, to taste

Istruzioni

  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. 4. Store any leftovers in the fridge for a few days.
  5. Makes 4 servings. (each serving, 2 cups)

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Nutrition Facts

Amount Per Serving %DV
Serving Size 350g
Recipe makes 4 servings
Calories 293  
Calories from Fat 103 35%
Total Fat 11.56g 14%
Saturated Fat 2.56g 10%
Trans Fat 0.19g  
Cholesterol 53mg 18%
Sodium 101mg 4%
Potassium 676mg 19%
Total Carbs 26.76g 7%
Dietary Fiber 5.9g 20%
Sugars 15.41g 10%
Protein 21.6g 35%
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Commenti

  • ShaleeDP
    24 Aprile 2013
    I love stir fry veggies! :)
    1 risposta
  • Skinny Kitchen with Nancy Fox
    19 Aprile 2013
    Cook Eat Share nutrition facts are Not correct!


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

    Weight Watchers (old points) 5
    Weight Watchers POINTS PLUS 7

    For more skinny recipes, please join me at http://www.skinnykitchen.com

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