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 cookingwithauntjuju.com