Delicious Low Point Chicken and Vegetable Stir-Fry Bowl

Introduction

Eating healthy doesn’t mean sacrificing flavor, and this Chicken and Vegetable Stir-Fry Bowl is the perfect testament to that. With a delightful combination of jasmine rice, colorful stir-fried vegetables, tender shredded chicken, and mini chicken and veggie wontons, this dish offers a satisfying meal that is low in Weight Watchers points. At just 11 points for the entire bowl, it’s a dense and hearty option that will keep you full and happy. Let’s break down this recipe into detailed steps, including ingredients, preparation instructions, nutritional information, and helpful tips for success.

Ingredients

For the Bowl:

  • 3/4 cup jasmine rice (approximately 5 points)
  • 1 cup cooked stir-fry vegetables (approximately 0 points)
  • 1 cup shredded chicken breast (approximately 0 points)
  • 13 mini chicken/veggie wontons (approximately 6 points)
  • 3 tablespoons sugar-free stir-fry sauce (approximately 0 points)

Total SmartPoints

  • Total Points for Entire Bowl: Approximately 11 points.

Equipment Needed

  1. Medium saucepan: For cooking the jasmine rice.
  2. Skillet or wok: For stir-frying the vegetables and cooking the wontons.
  3. Measuring cups and spoons: For accurate ingredient measurements.
  4. Spatula: For stirring the mixture.
  5. Serving bowl: For plating your delicious stir-fry.

Instructions

Step 1: Cook the Jasmine Rice (Approx. 15 minutes)

  1. Rinse the Rice: Start by rinsing 3/4 cup of jasmine rice under cold water to remove excess starch. This step helps achieve fluffy rice.
  2. Cook the Rice: In a medium saucepan, combine the rinsed rice with 1 1/2 cups of water (or follow package instructions). Bring to a boil over medium heat.
  3. Simmer: Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 15 minutes. After 15 minutes, remove from heat and let it sit covered for another 5 minutes. Fluff with a fork before serving.

Step 2: Prepare the Stir-Fry Vegetables (Approx. 5 minutes)

  1. Heat the Skillet: In a skillet or wok, heat a small amount of water or non-stick cooking spray over medium-high heat.
  2. Add Vegetables: Add 1 cup of cooked stir-fry vegetables to the skillet. You can use a frozen mix or fresh vegetables like bell peppers, broccoli, and snap peas. Stir-fry for about 2-3 minutes until heated through and slightly tender.

Step 3: Cook the Wontons (Approx. 5-7 minutes)

  1. Add Wontons: While the vegetables are cooking, add 13 mini chicken/veggie wontons to the skillet. If using frozen wontons, cook according to package instructions, typically around 5-7 minutes until they are heated through.
  2. Combine with Vegetables: Stir the wontons and vegetables together gently to combine. This helps the flavors meld and ensures even heating.

Step 4: Combine All Ingredients (Approx. 2 minutes)

  1. Add Chicken: Once the wontons are cooked, add 1 cup of shredded chicken breast to the skillet. Stir gently to incorporate it with the vegetables and wontons.
  2. Add Sauce: Pour in 3 tablespoons of sugar-free stir-fry sauce. Toss everything together until well coated and heated through. Allow it to cook for an additional minute to warm the sauce.

Step 5: Assemble the Bowl (Approx. 3 minutes)

  1. Plate the Rice: In a serving bowl, place a generous portion of the cooked jasmine rice as the base.
  2. Top with Stir-Fry Mixture: Spoon the chicken, vegetable, and wonton mixture over the rice, ensuring an even distribution.
  3. Garnish (Optional): For added flavor, consider garnishing with sesame seeds, chopped green onions, or a sprinkle of crushed red pepper for heat.

Nutritional Information (Per Serving)

  • Calories: Approximately 320
  • Total Fat: 8g
  • Saturated Fat: 2g
  • Sodium: 700mg
  • Total Carbohydrates: 42g
  • Dietary Fiber: 3g
  • Sugars: 2g
  • Protein: 22g
  • SmartPoints: 11 points

Tips for Success

  • Use Fresh Ingredients: Fresh vegetables add more flavor and nutrients compared to frozen ones. However, using frozen can save time and is still a great option.
  • Adjusting Points: If you need to lower points, consider reducing the amount of rice or using a smaller portion of wontons. Every ingredient can be adjusted based on your personal points allowance.
  • Sauce Variations: Feel free to experiment with different sugar-free sauces to find your favorite flavor profile. Teriyaki or soy sauce can provide different tastes that complement the dish.

Variations

  • Vegetarian Option: Substitute the shredded chicken with tofu or tempeh for a vegetarian-friendly version.
  • Spice It Up: Add chili flakes or sriracha to give the dish a spicy kick.
  • Noodle Bowl: Swap out jasmine rice for low-carb noodles or zucchini noodles for a lighter option.

Conclusion

This Chicken and Vegetable Stir-Fry Bowl is a perfect example of how you can enjoy delicious, filling meals while sticking to your Weight Watchers plan. With a satisfying combination of textures and flavors, each bite is sure to please your taste buds without breaking the points bank. Enjoy this versatile recipe for lunch or dinner, and feel free to modify it to suit your preferences! Embrace a healthier lifestyle while savoring every bite of this delightful dish!