Chicken Vegetable Stir Fry


Try this chicken vegetable stir fry for a nice light lunch or dinner. You can make it a hearty meal by plating it with some rice. The flavors in this chicken recipe bring you the taste of the orient.

By using skinless chicken breast, this one is only 1 SmartPoint on Weight Watchers new FreeStyle program. Of course you have to track your points for the sides you add to your meal.

You can change up the veggies to your favorites without impacting the points. If you are counting calories, carbs or other nutrition, be sure to adjust for the different veggies you add or change.

recipe-chicken-veggie-stirfry


Oriental Chicken Vegetable Stir Fry

We love a good stir fry and it's fun to mix up the flavors by seasoning the veggies and meat with different sauces.

Recipe Type:

Chicken, Main Dish

Degree of Difficulty:

Easy

Ingredients

  • 1 1/2 lb chicken breast, skinless cut into strips
  • 1 1/2 Tbs canola oil, divided
  • 1 tsp Garlic powder
  • 2 tsp minced fresh ginger
  • 1 1/2 cups Chicken broth
  • 3 Tbs reduced-sodium soy sauce
  • 2 Tbs cornstarch
  • 1 tsp Oriental sesame oil
  • 1 cup broccoli florets
  • 1 cup mushrooms, sliced
  • 1 cup Red bell pepper cut into 1/4-inch cubes
  • 1/2 tsp crushed red pepper (optional)
  • Salt and pepper to taste
  • Directions

    1. Mix broth, soy sauce, garlic powder, ginger and cornstarch in a small bowl until smooth. Set aside.
    2. In a large non-stick skillet, heat half the canola oil on medium-high.
    3. Add chicken and stir fry for about 5 minutes (or until chicken is cooked through). Add additional oil if needed.
    4. Remove chicken and set aside.
    5. Place vegetables in skillet adding remaining canola oil and sesame oil and stir fry for about 3 minutes.
    6. Place chicken in skillet.
    7. Stir the soy sauce mixture and pour into skillet.
    8. While stirring constantly, bring to a boil. Continue to boil for about 1 minute or until sauce is slightly thickened.
    9. Plate and serve (you can put over rice if desired).

    Cooking Times

    Prep Time: 10 minutes Cooking Time: 10 minutes

    Nutrition Facts

    Nutrition facts shown below are per serving for this chicken vegetable stir fry recipe. The number of serving is noted in the header section below. The serving size is the first item noted on the nutrition facts table.


    Nutrition Per Serving

    Number of Servings: 8
    Serving Size 1 cup
    Calories 150
    Total Fat 5.9g
          Sat Fat 1.0g
    Cholesterol 59.4mg
    Sodium 290.0mg
    Total Carbohydrates 4.2g
          Fiber .5g
          Sugar .8g
    Protein 19.3g

    Weight Watchers Points

    FreeStyle
    SmartPoints:
    1 pts
    SmartPoints
    Non-FreeStyle:
    3 pts
    Points
    Plus:
    4 pts
    Original
    Points:
    3 pts

    The Freestyle SmartPoints do not include nutrition for the chicken or veggies. The other points do not include the veggies.

    Tips

    You can add, change or remove vegetables to your liking. If everyone has a favorite, just cut veggies in big enough chunks that you can grab what you like while making your plate.



    More Recipes

    I always look forward to when fresh fruits are in season so I can make this juicy chicken summertime salad.
    Your mouth will be watering wanting this stuffed with creamy goodness chicken breast recipe.
    These baked thighs have a fantastic flavor and crunch from the parmesan and seasonings in this recipe.

    

    This frittata is perfect for a unique breakfast or brunch. With the added benefits of the fish, this makes a healthy meal.
    If you are looking for something sweet and fun to make for dessert, then give this recipe a try. So easy kids can help.
    This is such a quick, easy and delicious appetizer recipe that will go great at parties or a quick snack idea.
    
    Additional Articles

    Appetizer Recipes
    Appetizers are a great way to start your meal. If you are looking for something new, then check out this page.

    Feel Good Super Foods
    Check out these super foods and add some to your recipes and meals. Because who doesn't want to feel good?

    Reading Food Labels
    Make sure you know what means what on the foods you buy. Understanding the labels can help you make healthier choices.