Keto Chinese Chicken Cabbage Stir-Fry

Keto Chinese Chicken Cabbage Stir-Fry is a delightful dish that merges the flavors of traditional Chinese cuisine with the principles of a ketogenic diet. This vibrant stir-fry features tender chicken, crunchy cabbage, and a medley of colorful vegetables, all tossed in a savory sauce that is low in carbs and high in flavor. Perfect for a quick weeknight dinner or meal prep, this dish is both nutritious and satisfying.

Ingredients

For the Stir-Fry:

  • 1 pound (450g) boneless, skinless chicken breast, thinly sliced
  • 4 cups green cabbage, thinly sliced
  • 1 cup bell peppers (red, yellow, or green), thinly sliced
  • 1 cup broccoli florets
  • 1 medium onion, sliced
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced
  • 2 tablespoons olive oil (or sesame oil)
  • 2 green onions, chopped (for garnish)

For the Sauce:

  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon erythritol or your preferred keto-friendly sweetener
  • 1 teaspoon cornstarch (optional, for thickening)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon crushed red pepper flakes (optional)

Equipment Needed

  • Large skillet or wok
  • Mixing bowl
  • Cutting board and knife
  • Measuring spoons and cups
  • Spatula or wooden spoon

Preparation Steps

Step 1: Prepare the Ingredients

  1. Slice the Chicken: Begin by slicing the chicken breast into thin strips, ensuring even cooking. This allows the chicken to absorb the flavors of the sauce better.
  2. Chop the Vegetables: Thinly slice the cabbage, bell peppers, and onion. Cut the broccoli into small florets for even cooking. Mince the garlic and ginger to release their aromatic properties.

Step 2: Make the Sauce

  1. Combine Sauce Ingredients: In a mixing bowl, combine the soy sauce, rice vinegar, sesame oil, erythritol, black pepper, and crushed red pepper flakes. If you prefer a thicker sauce, mix in the cornstarch. Whisk until well combined and set aside.

Step 3: Cook the Chicken

  1. Heat the Oil: In a large skillet or wok, heat 2 tablespoons of olive oil over medium-high heat. Allow the oil to become hot but not smoking, which will help sear the chicken.
  2. Add the Chicken: Carefully add the sliced chicken to the skillet in a single layer. Let it cook undisturbed for about 3-4 minutes until browned on one side.
  3. Stir-Fry the Chicken: Using a spatula, stir the chicken, cooking for an additional 3-4 minutes until fully cooked through and no longer pink in the center. Remove the chicken from the skillet and set aside.

Step 4: Stir-Fry the Vegetables

  1. Sauté the Aromatics: In the same skillet, add a bit more oil if needed. Add the minced garlic and ginger, sautéing for about 30 seconds until fragrant. Be cautious not to burn them, as this can impart a bitter taste.
  2. Add the Vegetables: Add the sliced onion, bell peppers, and broccoli to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender yet still crisp. This step preserves their nutritional value and vibrant color.
  3. Incorporate the Cabbage: Stir in the sliced cabbage and continue to cook for an additional 3-4 minutes, allowing it to wilt and soften slightly.

Step 5: Combine Chicken and Sauce

  1. Return Chicken to Skillet: Once the vegetables are cooked to your liking, return the cooked chicken to the skillet. Stir to combine the chicken with the vegetables.
  2. Add the Sauce: Pour the prepared sauce over the chicken and vegetables. Stir well to ensure everything is evenly coated. If you opted to use cornstarch, allow the sauce to simmer for an additional minute until it thickens slightly.

Step 6: Final Touches and Serve

  1. Taste and Adjust Seasoning: Taste the stir-fry and adjust the seasoning if necessary, adding more soy sauce, sweetener, or pepper to suit your preferences.
  2. Garnish: Remove the skillet from heat and garnish the stir-fry with chopped green onions for added freshness and color.

Step 7: Serve

  1. Plate the Dish: Serve the Keto Chinese Chicken Cabbage Stir-Fry hot, either on its own or with cauliflower rice for a more substantial meal.
  2. Enjoy: This dish is best enjoyed fresh, allowing you to savor the crispness of the vegetables and the savory flavor of the chicken.

Nutritional Information (Per Serving, based on 4 servings)

  • Calories: 280
  • Total Fat: 12g
  • Saturated Fat: 2g
  • Sodium: 550mg
  • Total Carbohydrates: 10g
    • Dietary Fiber: 4g
    • Net Carbs: 6g
  • Protein: 32g

SmartPoints

For those following the Weight Watchers program, each serving of this Keto Chinese Chicken Cabbage Stir-Fry is approximately 4 SmartPoints, making it a great option for a healthy dinner.

Tips for Success

  • Meal Prep: This stir-fry is perfect for meal prepping. You can store leftovers in the refrigerator for up to 3 days, making it easy to reheat for quick lunches or dinners.
  • Vegetable Variations: Feel free to customize the vegetables based on your preference or what you have on hand. Carrots, snap peas, or bok choy can be great additions.
  • Spice Levels: Adjust the heat level by adding more or fewer red pepper flakes, or even incorporating fresh chili peppers for an extra kick.

Storage Instructions

Store any leftover stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave until warmed through.

Keto Chinese Chicken Cabbage Stir-Fry is a wholesome, flavorful dish that brings the essence of Asian cuisine to your keto diet. With its colorful ingredients and delicious sauce, this stir-fry is not only easy to prepare but also incredibly satisfying.

Enjoy the vibrant flavors and textures of this dish while sticking to your dietary goals. It’s a wonderful way to experience the joys of a classic stir-fry without the carbs, making it a perfect fit for any keto meal plan. Whether you’re cooking for yourself or a crowd, this recipe will surely impress and satisfy!