Perfect Weight Watchers Technique: Stir-Fry

IMG_2552Given the fact that most vegetables are 0 points and a chicken thigh is 7 points, sautéing chicken and vegetables and serving them over brown rice (5 points/cup) is a recipe for success. Any combination of vegetables would work. I used what I had on hand.

I like to cook Chinese food so things like fresh ginger, soy sauce, Sriracha, rice vinegar, hoisin sauce, and sesame oil are staples around here, but a small amount of a prepared stir-fry sauce would be fine as well.

And you don’t need a wok. A good non-stick skillet is perfect.

Ingredients: Plenty for two, with leftovers for a lunch.

2 boneless chicken thighs, cut into small chunks (season with a little salt and pepper)
fresh broccoli cut into small flowerets
1 large onion, large dice
1 good sized zucchini, half moon cuts
2 cloves garlic, minced
inch of fresh ginger, minced
canola oil
Personal preference for seasoning. Could be any combination of soy sauce, Sriracha, hoisin, rice vinegar, or a bottled stir-fry sauce.
spring onions for garnish

Method:

1. Film a non-stick frying pan with a small amount of canola oil. Once the oil is hot, add the chicken pieces. Keep the pieces moving around and fry them until they are cooked through.
2. Add the minced garlic and ginger to the chicken and cook for another minute or two until fragrant. Remove to a bowl.
3. Wipe out the pan. Add another teaspoon of canola oil. When the pan is hot, add the onions. Stir-fry until they are partially done; then add the broccoli, and cook briefly. Add the zucchini. You want the vegetables crisp-cooked, not soggy.
4. Return the chicken to the pan with the vegetables.
5. Add your choice of seasoning sauce. A little goes a long way, so don’t over do it. Stir well to coat everything.
6. Serve over brown rice and garnish with diced spring onions. Extra hot sauce is good too.

IMG_2553

Advertisements

About Mary Jane

I am a retired English teacher. My husband, Frank, and I have lived on Cape Cod since 2000. I am a lifelong bread baker and writer and have been posting a blog on Falmouth Patch for the last few years. Savory Seasons has been largely devoted to recipes and food in general. I am hoping to expand my focus in this new blog.
This entry was posted in recipe. Bookmark the permalink.

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s