By Wendy
In college, Chinese takeout used to be a staple of mine. But now that I eat lighter and smarter, creating healthier versions of my favorite Chinese fast foods became a top priority.
Chicken and Broccoli Stir Fry was a meal I used to eat a lot, because I assumed it was one of the “healthier” choices, having chicken and broccoli in it.
Little did I know. But now I can make my own light and healthy Chicken Broccoli Stir Fry for a lot fewer Points and with minimal effort. This stir fry tastes authentically delicious….even my kids gobbled it up! And at just 6 Smart Points per serving, I’m able to enjoy one of my favorite Chinese foods without ruining my day.
Chicken Broccoli Stir Fry Recipe
Just as tasty as a Chinese food restaurant, this healthier version will leave you feeling super satisfied. Wonderfully flavored chicken breasts sautéed with broccoli and mushrooms in a delightfully Asian inspired sauce.
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Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Servings 4 servings
Calories 380.41 kcal
Ingredients
- 1 lb chicken breasts - skinless, boneless
- 1 lb broccoli florets
- 1 onion - small, diced
- 8 oz mushrooms - sliced
- 1 cup fat free chicken broth
- ¼ cup whole wheat flour
- 1 tbsp whole wheat flour
- ⅓ cup reduced sodium soy sauce
- 2 tbsp honey
- 4 garlic cloves - minced
- 1 tsp ginger - fresh, grated
- 2 tsp sesame oil - toasted
- 1 tbsp coconut oil - divided
Instructions
Cut chicken breast into bite sized pieces, and pat dry with paper towels. In a large bowl, toss chicken with 1/4 cup flour until all pieces are evenly coated.
To make sauce, whisk together chicken broth, soy sauce, honey, sesame oil, garlic, ginger, and 1 tbsp flour.
Heat a large skillet over medium high heat, and then add in 1/2 tbsp coconut oil. Once oil is hot, add in chicken pieces, and make sure to spread out evenly in pan. Let chicken cook for a minute, then stir fry for about 5 minutes, or until chicken is browned. Remove chicken and set aside.
Add remaining coconut oil to pan. Once oil is hot, add in onions, broccoli, and mushrooms. Stir fry for about 3-4 minutes, or until mushrooms are softened and broccoli is crisp-tender.
Turn heat to medium, and add the sauce into the vegetables. Bring to a boil, stirring constantly. Simmer for about 2-3 minutes or until sauce is thickened.
Stir in chicken, and then cook for another minute to heat. Serve over rice or noodles, if desired. And garnish with sliced green onions (optional).
Notes
The entire recipe makes 4 servings
The serving size is about 1 1/2 cups
Nutrition
Calories: 380.41 kcal (19%)Carbohydrates: 28.02 g (9%)Protein: 32.32 g (65%)Fat: 17.04 g (26%)Saturated Fat: 6.37 g (40%)Polyunsaturated Fat: 3.53 gMonounsaturated Fat: 5.42 gTrans Fat: 0.12 gCholesterol: 72.58 mg (24%)Sodium: 1118.87 mg (49%)Potassium: 962.55 mg (28%)Fiber: 5.71 g (24%)Sugar: 11.12 g (12%)Vitamin A: 800.86 IU (16%)Vitamin C: 102.16 mg (124%)Calcium: 111.22 mg (11%)Iron: 9.26 mg (51%)
Main Ingredient: Chicken Recipes
Tried this recipe?Let me know how it was!
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1 Comment
I love your site since I’m basically following the Weight Watchers PointsPlus program (I lost 20 pounds). the only thing that bothers me is the fact that your “Printer Friendly” button has never worked for me and I’ve tried it many times. The seems the page goes into a cycle, showing that something’s happening but nothing actually does.
