Chicken and Broccoli Stir-Fry Recipe

Title: Chicken and Broccoli Stir-Fry Recipe for Weight Watchers

Introduction: For those looking for a flavorful and nutritious dish that aligns with the Weight Watchers program, this Chicken and Broccoli Stir-Fry is a go-to option. Stir-fries are not only quick and easy to prepare but also offer a fantastic way to incorporate lean protein and vegetables into your diet. Packed with the vibrant colors and textures of fresh ingredients, this recipe strikes the perfect balance between taste and nutrition.
Ingredients

  • 1 pound boneless, skinless chicken breasts, thinly sliced
  • 3 cups broccoli florets
  • 1 red bell pepper, thinly sliced
  • 2 carrots, julienned
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon hoisin sauce
  • 2 teaspoons sesame oil
  • 1 tablespoon cornstarch
  • 1 tablespoon vegetable oil
  • 2 garlic cloves, minced
  • 1 teaspoon fresh ginger, grated
  • Sesame seeds and green onions for garnish
  • Brown rice or cauliflower rice for serving

Instructions:

  1. In a small bowl, whisk together soy sauce, oyster sauce, rice vinegar, hoisin sauce, sesame oil, and cornstarch to create the stir-fry sauce. Set aside.
  2. Heat vegetable oil in a wok or large skillet over medium-high heat. Add sliced chicken and cook until browned and cooked through. Remove chicken from the pan and set aside.
  3. In the same pan, add minced garlic and grated ginger. Sauté for a minute until fragrant.
  4. Add broccoli, red bell pepper, and julienned carrots to the pan. Stir-fry the vegetables until they are tender-crisp.
  5. Return the cooked chicken to the pan and pour the prepared stir-fry sauce over the mixture. Stir everything together, ensuring the sauce coats the ingredients evenly.
  6. Cook for an additional 2-3 minutes until the sauce thickens, and the chicken and vegetables are well-coated.
  7. Serve the Chicken and Broccoli Stir-Fry over brown rice or cauliflower rice, garnished with sesame seeds and sliced green onions.

Weight Watchers Points: This Chicken and Broccoli Stir-Fry is a Weight Watchers-friendly option, especially when using lean cuts of chicken and incorporating plenty of vegetables. As individual points can vary based on specific ingredients and serving sizes, it’s recommended to calculate the points using the Weight Watchers app or website for accurate tracking.

Conclusion: This Chicken and Broccoli Stir-Fry is a delightful addition to any Weight Watchers meal plan. With its vibrant mix of colors, textures, and flavors, this stir-fry demonstrates that healthy eating can be both delicious and satisfying. Enjoy this easy-to-make dish as a flavorful solution to your cravings, knowing that it aligns with your commitment to a balanced and mindful approach to weight management.

4 Point per serving

Cals:249


Protein:27

Carbs:14.6

Fat:9

Ingredients

  • ▢1/4 cup low sodium soy sauce, or use gf soy sauce*
  • ▢1/2 cup chicken broth*
  • ▢1 tablespoon cornstarch
  • ▢2 tablespoons mirin
  • ▢1 tablespoon sugar
  • ▢2 teaspoons sesame oil
  • ▢1/4 teaspoon white pepper
  • ▢1 tablespoon canola oil, divided
  • ▢1 tablespoon minced garlic
  • ▢1 tablespoon minced ginger
  • ▢1 pound chicken breast, sliced very thinly
  • ▢2 cups broccoli florets
  • ▢sesame seeds as garnish, if desired

Instructions

  • In a large measuring cup or bowl add the soy sauce, chicken broth, cornstarch, mirin, sugar, sesame oil and white pepper and whisk until everything is completely dissolved.
  • In a large skillet add one teaspoon canola oil on medium high heat and cook half the chicken until just cooked through, about 2-3 minutes on each side.
  • Repeat with the second half of the chicken and an additional teaspoon of oil.
  • Remove the chicken to a plate.
  • Add in the remaining oil, garlic and ginger and cook for 30-45 seconds until very fragrant but not browned.
  • Stir the garlic and ginger well and add in the sauce, whisking well.
  • Add in the broccoli and let the sauce cook for 2-3 minutes until thickened.
  • Add in the chicken and stir well to coat.
  • Garnish with sesame seeds if desired.

Nutrition

Serving: 1 cup, Calories: 249 kcal, Carbohydrates: 14.6 g, Protein: 27 g, Fat: 9 g, Saturated Fat: 0.7 g, Cholesterol: 73 mg, Sodium: 766 mg, Fiber: 1.6 g, Sugar: 6.2 g