Title: Low-Point Garlic Chicken Stir Fry
Introduction: Savor the flavors of our Low-Point Garlic Chicken Stir Fry, a delicious and satisfying meal that’s perfect for busy weeknights. Bursting with savory garlic, tender chicken, and crisp vegetables, this recipe is sure to become a favorite in your household. Plus, with its low SmartPoints value, you can enjoy this hearty dish without any guilt. Join us as we explore the ingredients, preparation steps, and the nutritional benefits of this flavorful stir fry.
Ingredients:
- 1 lb (450g) boneless, skinless chicken breast, thinly sliced
- 2 tablespoons reduced-sodium soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon hoisin sauce
- 1 tablespoon cornstarch
- 2 tablespoons water
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 bell pepper, thinly sliced
- 1 cup broccoli florets
- 1 cup snap peas
- Salt and pepper, to taste
- Cooked brown rice or quinoa, for serving (optional)
- Sesame seeds and sliced green onions, for garnish (optional)
Instructions:
- In a small bowl, whisk together the reduced-sodium soy sauce, rice vinegar, and hoisin sauce. Set aside.
- In another small bowl, dissolve the cornstarch in water to create a slurry. Set aside.
- Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the sliced chicken breast to the skillet and cook until browned and cooked through, about 4-5 minutes. Remove the chicken from the skillet and set aside.
- In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and cook for 1-2 minutes, or until fragrant.
- Add the bell pepper, broccoli florets, and snap peas to the skillet. Cook, stirring frequently, until the vegetables are crisp-tender, about 4-5 minutes.
- Return the cooked chicken to the skillet. Pour the soy sauce mixture over the chicken and vegetables, stirring to combine.
- Stir in the cornstarch slurry and cook for an additional 1-2 minutes, or until the sauce has thickened slightly.
- Season with salt and pepper to taste.
- Serve the Low-Point Garlic Chicken Stir Fry hot over cooked brown rice or quinoa, if desired.
- Garnish with sesame seeds and sliced green onions, if desired, before serving.
Enjoy the delightful flavors of our Low-Point Garlic Chicken Stir Fry and savor a satisfying meal that’s both delicious and nutritious.
POINTS
- Boneless, skinless chicken breast (1 lb):
- Points will vary depending on the specific cut of chicken breast and any added ingredients. Generally, 1 lb of boneless, skinless chicken breast is approximately 0-8 SmartPoints, depending on factors such as cooking method and seasoning.
- Reduced-sodium soy sauce (2 tablespoons):
- Points for reduced-sodium soy sauce are minimal, typically around 0 SmartPoints.
- Rice vinegar (2 tablespoons):
- Points for rice vinegar are minimal, typically around 0 SmartPoints.
- Hoisin sauce (1 tablespoon):
- Points for hoisin sauce vary depending on the brand and recipe. On average, 1 tablespoon of hoisin sauce is approximately 1-2 SmartPoints.
- Cornstarch (1 tablespoon):
- Points for cornstarch are minimal, typically around 0 SmartPoints.
- Water (2 tablespoons):
- Water is a ZeroPoint food on Weight Watchers, meaning it has no SmartPoints.
- Olive oil (2 tablespoons):
- Points for olive oil depend on the specific type and brand. On average, 1 tablespoon of olive oil is approximately 4-5 SmartPoints. Therefore, 2 tablespoons would be around 8-10 SmartPoints.
- Garlic (4 cloves):
- Garlic is a ZeroPoint food on Weight Watchers.
- Bell pepper (1 medium):
- Bell peppers are ZeroPoint foods on Weight Watchers.
- Broccoli florets (1 cup):
- Broccoli is a ZeroPoint food on Weight Watchers.
- Snap peas (1 cup):
- Snap peas are ZeroPoint foods on Weight Watchers.
- Salt and pepper:
- Salt and pepper are ZeroPoint foods on Weight Watchers.
- Cooked brown rice or quinoa (for serving):
- Points for brown rice or quinoa vary depending on the portion size. On average, 1 cup of cooked brown rice or quinoa is approximately 4-6 SmartPoints.
- Sesame seeds and sliced green onions (for garnish):
- Points for sesame seeds and green onions are minimal, typically around 0-1 SmartPoints.