Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients for Stir-Fry:
Cooking spray
1 tablespoon canola or olive oil
1 pound chicken breasts (boneless, skinless) cut into bite size pieces
2 cups onions, chopped
2 cups broccoli florets
2 cups zucchini, chopped
1 cup red bell pepper, chopped
2 tablespoons water
1 (10-12 ounce) bag shredded cabbage, about 5 cups
Ingredients for Sauce:
¼ cup reduced-sodium soy sauce
2 tablespoons Hoisin sauce
2 tablespoons rice vinegar
1 tablespoon sesame, canola or olive oil
1 tablespoons brown sugar
1 dash red pepper flakes
Instructions
1. First prep all vegetables and dice the chicken. Set aside.
2. In a small bowl, add all sauce ingredients and mix until well blended. Set aside.
3. Coat a large nonstick wok or pan with cooking spray. Add chicken and cook stirring often, until cooked through and white inside. Remove to a plate.
4. In the same pan, coat with more cooking spray and heat 1
tablespoon of oil. Add onions, broccoli, zucchini, red bell peppers and
water. Sauté over medium-high heat for 3-5 minutes until broccoli is
soft. Add cabbage and sauté another 2 minutes until cabbage is
soft. Turn down to medium heat, add cooked chicken and sauce. Stir-fry
for about 2 minutes until all heated through. Stir constantly to blend
everything.
5. Store any leftovers in the fridge for a few days.
Makes 4 servings. (each serving, ~2 cups)
Healthy Benefits
Broccoli is a star member of the cruciferous family which is believed to
help protect against cancer. It’s a super source of vitamin C, folate,
vitamin B6 and fiber.
Cabbage is a nutrient dense, low calorie,
food that provides an excellent source of vitamin C, potassium, folic
acid, B6, biotin, calcium, and a respectable amount of fiber. In
addition, studies have shown that cabbage has anticancer benefits.
SmartPoints 7
POINTS PLUS 7
267 calories, 8g fat, 1.6g sat. fat, 55mg chol, 28g prot, 23g carbs, 5g fiber, 709mg sod, 6g sugar