A stir fry makes a terrific dinner because it comes collectively actually shortly and could be made very wholesome. This skinny one is chock filled with broccoli, pea pods, carrots, cabbage, onions and, lean hen breasts. Every big, fiber wealthy serving has 264 energy, 6 grams of fats. You’ll be so happy with this dish simply the best way it’s however it may be served over brown rice, if desired.
Elements for Stir Fry:
- 2 cups broccoli florets lower in half, see purchasing ideas
- 2 cups onion diced
- 1 cup carrots diced
- 5 cups cabbage shredded
- 2 cups Chinese language pea pods (snow peas) sliced in half
- 1¾ cups cooked hen breast diced
- cooking spray
- 1 tbsp vegetable, canola, or olive oil
- 3 tbsp water for stir frying
Elements for Sauce:
- ⅓ cup plus reduced-sodium soy sauce (for gluten free, use Tamari soy sauce)
- 2 tbsp brown sugar
- 2 tbsp rice vinegar
- 3 tbsp water
- 2 cloves garlic minced
- 2 tsp ginger (from a jar), see purchasing ideas
- contemporary floor black pepper to style
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First, prep all greens and cube the hen. Put aside.
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In a small bowl, add all sauce elements and blend till nicely blended. Put aside.
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Coat a big nonstick wok or pan with cooking spray. Warmth 1 tablespoon of oil in pan. Add broccoli, onions and carrots and water. Saute over medium-high warmth for 5-7 minutes till broccoli is comfortable. Add cabbage and hen. Saute one other 3-4 minutes till comfortable. Flip all the way down to medium warmth, stir in pea pods and sauce combination. Stir fry for about 2 minutes till all heated by. Stir continually to mix every thing.
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Retailer any leftovers within the fridge for just a few days.
Broccoli is a star member of the cruciferous household which is believed to assist defend towards most cancers. It’s a brilliant supply of vitamin C, folate, vitamin B6 and fiber.
Cabbage is a nutrient-dense, low-calorie, meals that gives a wonderful supply of vitamin C, potassium, folic acid, B6, biotin, calcium, and a good quantity of fiber. As well as, research have proven that cabbage has anticancer advantages.
Prep Suggestions
To make your personal florets: Minimize the stalk off a head of broccoli with a pointy knife. Be sure you lower excessive sufficient so that giant particular person florets fall away as you chop. Take every giant particular person floret and lower it in half. Collect the 2 halves and lower them into quarters. Repeat for every giant particular person floret.
WW Freestyle SmartPoints 3-Blue
WW SmartPoints 5-Inexperienced
WW POINTS PLUS 7
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SKINNY FACTS: for 1 (2 cups) serving 264 energy, 6g fats, 1g sat. fats, 41mg chol, 20g protein, 34g carbs, 7g fiber, 792mg sodium, 12g sugar |
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FACTS: for Freestyle SmartPoints 57 energy, 0g sat. fats, 7g sugar, 0g protein |
Serving: 2cupsEnergy: 264kcalCarbohydrates: 34gProtein: 20gFats: 6gSaturated Fats: 1gLdl cholesterol: 41mgSodium: 792mgFiber: 7gSugar: 12gBlue Sensible Factors: 3Inexperienced Sensible Factors: 5Plus Factors: 7
