When it comes to making slender meals, you can’t beat chicken breasts and broccoli florets in a light and spicy Asian sauce.
My life is crazy these days. I was under the false assumption that when my children moved out, I could stop and smell the roses. The roses wilt before I find the time to smell them.
Working full time, going to school part time, blogging, family dinners, social obligations, house cleaning, shopping, gardening – blah, blah, blah. You get the idea. There is little time for all the relaxing, fun things I thought I would do when my husband and I were on our own again.
I’ll bet your life isn’t any different. It seems that no matter what our age or circumstance, when one obligation exits our lives, another one moves in.
Admittedly, some of my excess busyness is self-inflicted. I’m not complaining, but as busy as things are, meals still need to be nutritious and satisfying. Otherwise, I start reaching for those easy to pop in the microwave prepared dinners full of sodium and ingredients I can’t pronounce. Then the pounds start creeping back on the scale, and I don’t have the energy to keep up.
This spicy stir-fry is a go-to meal in this house. It fits my criteria for simple and nutritious. I can pull it together in less than 20 minutes thanks to the generosity of my local grocery store. They roast my chicken for me. All I have to do is stir-fry colorful broccoli florets and throw my chicken into the pan with a simple sauce.
I cook enough rice for a few meals and keep it in containers in the freezer. Now I have instant rice for my stir-fry.
Yep – you can definitely make it quick. Even better, you can make it delicious and nutritious too!
- 1 tablespoon sesame oil
- 4 cups broccoli florets
- 2 cups chicken breast, cooked and chopped
- ¼ cup low sodium chicken broth
- 2 tablespoons rice vinegar
- 1 tablespoon Mirin
- ½ cup water
- ½ tsp chili garlic sauce
- 1 tablespoon fish sauce
- 1 tsp soy sauce
- ½ tablespoon cornstarch
- 1 cup green onion, sliced
- 2 cups brown basmati rice, cooked
- 1. Combine rice vinegar, Mirin, water, chili garlic sauce, fish sauce, soy sauce and cornstarch in a bowl.
- 2. Preheat a large skillet over medium-high heat and spray with cooking spray. Add sesame oil and stir fry broccoli for 3 - 4 minutes until crisp-tender. Add 1/4 cup chicken broth if needed to keep from burning.
- 3. Add cooked chicken and sauce. Cook another 3 - 4 minutes until sauce thickens and chicken is heated through.
- 4. Serve with basmati rice.
What’s good for me in this dish?
Broccoli is a cruciferous vegetable and a powerhouse of nutrition. With loads of vitamins C, K, A, folate, fiber, manganese, tryptophan and potassium it helps the body fight bladder, ovarian and prostate cancer. Broccoli is good for detoxification and stomach health, as well as cardiac and vision health. Wow!
Chicken is a complete protein, with less saturated fat than beef. Much of the fat is in the skin, so it is best eaten without the skin. Chicken breasts are the leanest choice. Chicken provides 67% of your daily protein needs. It also has cancer protecting B vitamins, including Niacin and B6 for energy.
Amount Per Serving: Calories: 275, Total Fat: 6.30g, Cholesterol: 59mg, Sodium: 183mg, Total Carbs: 25.63g, Dietary Fiber: 3.50g, Sugars: 1.20g, Protein: 26.24g, Weight Watchers PointsPlus 7
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.
If you’re looking for more healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points.