Chicken Stir Fry with Broccoli
User Reviews
4.8
18 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
30 mins
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Servings
4 Servings
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Calories
3038 kcal
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Course
Main Course
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Cuisine
Chinese
Chicken Stir Fry with Broccoli
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Chicken stir fry is one of the easiest meals you can throw together at the last minute! This chicken and broccoli version uses minimal oil and is packed with flavor and nutrients. 304 calories and 2 Weight Watchers Freestyle SP
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Ingredients
- 3 tablespoons soy sauce
- 1 tablespoon rice wine
- 2 teaspoon sesame oil divided
- 1 ¼ pounds boneless skinless chicken breasts, cut into 1-inch thin strips
- 4 cups broccoli florets
- 3 teaspoons canola oil canola
- 3 green onions scallions, thinly slice, white and green sections divided
- 1 inch piece of ginger thinly sliced
- 4 garlic cloves minced
- ½ cup stir fry sauce
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Instructions
- In a glass bowl, whisk together the soy sauce, rice wine and 1 teaspoon sesame oil. Add the chicken and let rest at room temperature for 15 minutes (up to 1 hour is fine).
- Meanwhile, prepare a large bowl of ice water.
- Set a large saucepan of water over high heat and bring to a boil. Season well with kosher salt. Add the broccoli and cook until just tender crisp and bright green, 45 seconds to 1 minute. Drain and immediately plunge the broccoli into the ice water to stop it from cooking further.
- Place a large nonstick skillet or wok over medium-high heat. Add 1 teaspoon of the canola oil and half of the chicken, draining off the marinade first. Cook, stirring occasionally, until the chicken is cooked through. Transfer to a boil. Repeat with another 1 teaspoon of canola oil and the remaining chicken. Discard the marinade.
- Heat the remaining 1 teaspoon sesame oil and 1 teaspoon canola oil in the skillet or wok, then add the white sections of green onions, ginger and garlic. Cook, stirring constantly, for 30 seconds.
- Add the broccoli and stir fry sauce and cook, stirring constantly, until the sauce thickens slightly, 1 to 2 minutes.
- Add the chicken and any accumulated juices and cook for 30 seconds. Stir in the green sections of green onion.
- Serve over brown rice or cauliflower rice.
Notes
- Weight Watchers Points: 2 (Freestyle SmartPoints), 8 (Points+)
Nutrition Information
Show Details
Serving
1.25Cups
Calories
303.8kcal
(15%)
Carbohydrates
14.7g
(5%)
Protein
34.8g
(70%)
Fat
12.1g
(19%)
Saturated Fat
2.6g
(13%)
Cholesterol
81.3mg
(27%)
Sodium
767.1mg
(32%)
Fiber
3.2g
(13%)
Sugar
7.9g
(16%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 3038 kcal
% Daily Value*
| Serving | 1.25Cups | |
| Calories | 303.8kcal | 15% |
| Carbohydrates | 14.7g | 5% |
| Protein | 34.8g | 70% |
| Fat | 12.1g | 19% |
| Saturated Fat | 2.6g | 13% |
| Cholesterol | 81.3mg | 27% |
| Sodium | 767.1mg | 32% |
| Fiber | 3.2g | 13% |
| Sugar | 7.9g | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
18 reviews
Excellent
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