Spicy Chicken Stir Fry

This is one of our FAVORITE meals. My husband, of course, only eats the chicken and the rice, but that leaves all the veggies to me, which is a good thing as I just officially joined Weight Watchers. I usually make this dish by eyeballing everything, but for the purpose of my new Weight Watchers lifestyle, I measured everything out so that I could calculate the points value. Now this IS a spicy dish. If you choose to try it yourself and don't like really spicy food, feel free to alter the amount of red pepper and chili oil, or omit it altogether! That's just one of the many beauties of this dish.

SPICY CHICKEN STIR FRY
Source: Violet, an old friend who now lives in the U.K.

CHICKEN
2 chicken breasts (8 oz.), sliced thin
3 Tbsp reduced-sodium soy sauce
3 tsp crushed garlic
1 tsp crushed red pepper
1 tsp chili oil

VEGGIES
1 green pepper, chopped to your liking
1 small sweet onion, chopped to your liking
1 small head of broccoli, cut into florets
1 Tbsp sesame oil
1 tsp chili oil
2 tsp crushed garlic

SAUCE
3/4 cup cooking sherry (or any dry white wine)
4 Tbsp reduced-sodium soy sauce
2 tsp corn starch

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1. For the chicken - in a small bowl stir together the soy sauce, garlic, crushed red pepper and chili oil. Add chicken and stir to coat the chicken well.

2. For the veggies - in a large skillet, heat the sesame oil, chili oil and garlic over medium heat until fragrant. Add veggies and saute until tender crisp. Remove veggies and set aside.

3. Add chicken mixture to skillet and cook chicken over medium heat until cooked through.

4. While the chicken is cooking, mix together the sherry, soy sauce and corn starch for your sauce.

5. When the chicken is cooked through, pour in the sauce mixture and return veggies to skillet. Stir and simmer until the alcohol is cooked off or until your veggies reach the desired tenderness.

Serve with rice. Enjoy!

Servings: 4

Weight Watchers points value: 5 points (not including rice)

Cals: 241/Fiber: 2/Fat: 7

Disclaimer: the nutritional information was calculated on Spark Recipe's food calculator, which I then used to calculate the Weight Watchers points values.

"mock" Chicken Marsala and Oven Roasted Broccoli

I'm not really one for making elaborate or fancy meals. In fact, I have nothing against cooking with condensed soup. I came up with this really simple, delicious and healthy dish that also comes together really quickly. And recently somebody posted on the WC board raving about this oven roasted broccoli recipe. I'm always looking for a new interesting way to cook broccoli and it fit the bill. I tried it once last week and am officially in love with it.


"mock" Chicken Marsala
Source: me

olive oil
2 chicken breasts, cut into small chunks
1 can fat free, low-sodium chicken broth
1 can condensed golden mushroom soup
thin/angel hair spaghetti
salt and pepper to taste
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1. Set pot of water to boil for cooking pasta.
2. Heat pan and lightly coat bottom of pan with oil (I use my Misto sprayer). Add chicken and cook until lightly browned.
3. Add chicken broth and simmer while pasta is cooking.
4. While pasta is cooking, add condensed mushroom soup to pan, stir well and season with salt and pepper to taste. Simmer until pasta is done.
5. Drain pasta and serve with chicken and sauce.

Oven Roasted Broccoli

Source: Alton Brown - Good Eats

1 pound broccoli, rinsed and trimmed (I just used one crown)

2 tablespoons olive oil (I just spray with Misto sprayer until lightly coated)

2 cloves garlic, minced (1 clove per crown)

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/3 cup panko bread crumbs (I did not use)

1/4 cup finely grated Parmesan or sharp Cheddar
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1. Preheat oven to 425 degrees F.
2. Cut the broccoli florets into bite size pieces. Cut the stalk into 1/8-inch thick, round slices.

3. Place the broccoli into a mixing bowl and toss with the olive oil, garlic, kosher salt and pepper and set aside.
4. Spread the panko into a 13 by 9-inch metal cake pan and place into the oven for 2 minutes or until lightly toasted.

5. Remove the panko from the oven and add to the bowl with the broccoli mixture. Toss to combine.

6. Return the mixture to the cake pan, place in the oven and roast just until the broccoli is tender, 8 to 10 more minutes.

7. Remove from the oven, toss in the cheese and serve immediately.

My notes: Instead of cutting into bite size pieces and the stalk into rounds, I just cut into small spears. It just takes a little longer to roast.