Weight Watcher’s Chicken and Broccoli Stir-Fry

I had to try a new recipe from the Power Foods Cookbook I purchased last fall at one of the Weight Watcher’s meetings.  There are a lot of power foods in this recipe and it is worth 6 points for 2 cups (additional points if you serve with rice or pasta).  I did change directions and some ingredients to my taste which made a difference in the points value.  A little extra chili sauce and soy sauce and I did not use 2 tsp. of the oil.

Weight Watcher's Chicken and Broccoli Stir-Fry

  • 1/2 cup low-sodium chicken broth
  • 2 tbsp. dry sherry
  • 1 tbsp. low-sodium soy sauce
  • 1 tbsp. cornstarch
  • 1-1/2 tsp. Thai chili sauce (I used 2 tsp.)
  • 4 tsp. canola oil (I found I only needed 2 tsp. if I used a non-stick skillet)
  •  1 lb. chicken tenders , cut length-wise into slices (I  marinated the chicken in a little  additional soy sauce)
  • 4 cups broccoli florets
  • red pepper, thinly sliced
  • scallions, cut into pieces (I used regular onions)
  • 2 big garlic cloves, minced
  • sprinkle or two of red pepper flakes (I added this)
  • 1/4 cup cilantro, chopped (I am not a cilantro fan)

I like to steam my broccoli first for a minute or two  and then cool in a bowl of water to set the green color; drain.   I do not care for over-cooked broccoli and I always add it to my stir-fries last.

Combine the first five ingredients and set aside.

Spray your skillet with a non-stick cooking spray and heat just enough  oil (I only used a total of 2 tsp. not 4 tsp.) and saute the onions for a couple of minutes.  Add the chicken and stir-fry until almost cooked through.  Follow with the thin red pepper slices and garlic and stir-fry for a couple of minutes.  Add the broccoli, sauce mixture and a couple dashes of red pepper flakes if desired.  Bring to a boil while stirring constantly for another minute.  Add the cilantro if using and serve.

I served this dish over a multi-grain spaghetti.

Recipe by cooking with aunt juju https://cookingwithauntjuju.com/2012/02/15/weight-watcher…ccoli-stir-fry/  

IMG_1261

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s