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4.8 from 18 votes

Chicken Stir Fry with Broccoli

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

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 Servings
Calories: 3038 kcal
Course: Main Course
Cuisine: Chinese

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

Instructions

    Cup of Yum
  1. 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).
  2. Meanwhile, prepare a large bowl of ice water.
  3. 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.
  4. 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.
  5. 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.
  6. Add the broccoli and stir fry sauce and cook, stirring constantly, until the sauce thickens slightly, 1 to 2 minutes.
  7. Add the chicken and any accumulated juices and cook for 30 seconds. Stir in the green sections of green onion.
  8. Serve over brown rice or cauliflower rice.

Notes

  • Weight Watchers Points: 2 (Freestyle SmartPoints), 8 (Points+)

Nutrition Information

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

% 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.