Go Back Email Link
–+ servings

Super Flavorful Chicken and Broccoli Stir-Fry: Easy and Healthy

Skinny Chicken and Broccoli Stir-Fry

Ingredients
  

  • Cooking spray, I like using olive oil spray
  • 2 teaspoon olive oil
  • 1 pound chicken breasts, cut into bite-size pieces (boneless, skinless)
  • Juice of 1 lemon
  • 6 cups broccoli, cut into florets, I used a (12 oz) bag
  • 1 (12oz) bag broccoli slaw, see shopping tips
  • 1 cup snap peas or Chinese pea pods, sliced
  • 1 cup red bell pepper, chopped
  • 1 cup scallions, sliced
  • 3 tablespoons water
  • 2 tablespoons ginger (from a jar), see shopping tips
  • 2 tablespoons fresh garlic, chopped
  • ¼ teaspoon crushed red pepper flakes
  • ¼ cup reduced-sodium soy sauce (for gluten-free, use Tamari soy sauce)
  • 3 tablespoons brown sugar (for Paleo, leave out sugar and add a little honey or stevia )
  • ¼ cup rice vinegar, see shopping tips

Instructions
 

  • Coat a large nonstick pan or wok with cooking spray.  Add 1 teaspoon oil.  Add chicken and squeeze the juice of 1 lemon over the top. Cook over medium-high heat, stirring often until chicken is completely cooked, about 4 minutes. Remove from pan and add to a plate.  Set aside.
  • Coat the same nonstick pan with more cooking spray.  Heat 2 teaspoons oil in pan.  Add all the veggies and water.  Stir-fry for about 3 minutes until broccoli softens.  Stir in ginger, garlic, and red pepper flakes. Continue to cook and stir-fry for 1 minute. Add back chicken, add soy sauce, brown sugar, and vinegar. Reduce heat and simmer, stirring frequently, for about 5 minutes.

Nutrition

Serving: 2cupsCalories: 271kcalCarbohydrates: 29gProtein: 32gFat: 7gSaturated Fat: 2gCholesterol: 55mgSodium: 764mgFiber: 9gSugar: 13gBlue Smart Points: 3Green Smart Points: 5Plus Points: 7