A stir fry is an easy way to make a delicious and healthy dinner. This option from Nancy Fox of SkinnyKitchen.com is a perfect example. It is low in calories, high in taste and is full of broccoli, pea pods, carrots, cabbage, onions and, lean chicken breasts. The accompanying light sauce is crafted with ginger, garlic, soy sauce and a touch of brown sugar, which combined adds a depth of savory sweetness without weighing anyone down. As an added benefit, the entire dish comes together in minutes, making it perfect for busy, health-conscious individuals and families.
By The Numbers
Prep Time: 30 Minutes
Servings: 6
Nutrition Notes: Per Two-Cup Serving
Calories: 264: Carbohydrates 34g: Protein 20g: Fat 6 g: Fiber 7g: Sugar 12g, Sodium 792mg: Cholesterol 41 mg
Ingredients
Stir Fry
- Two cups broccoli florets
- Two cups diced onion
- One cup of diced carrots
- Five cups shredded cabbage
- Two cups sliced snow peas
- One and three-quarters cups cooked chicken breast, diced
Sauce Symphony
- One-third cup + one tablespoon of reduced-sodium soy sauce
- Two tablespoons brown sugar
- Two tablespoons of rice vinegar
- Three tablespoons water
- Two cloves garlic, minced
- Two teaspoons of ginger (from a jar)
- Fresh ground black pepper to taste
Instructions
Preparation (10 minutes)
- Prep the veggies: Wash and chop the broccoli florets into halves, dice the onions and carrots and shred the cabbage. Aim for bite-sized pieces for even cooking.
- Cook the chicken: Options include poaching, grilling or using leftover rotisserie chicken. Dice it into bite-sized pieces.
- Sauce: Combine all sauce ingredients (soy sauce, brown sugar, rice vinegar, water, garlic, ginger, pepper) in a small bowl and whisk until well blended. Set it aside.
Stir-frying (8-10 minutes)
- Heat the wok: Coat the wok or pan with cooking spray and heat it over medium-high heat. Add 1 tablespoon of oil and let it simmer.
- Start with the firmer veggies: Add the broccoli, onions and carrots to the hot pan along with 3 tablespoons of water. Stir-fry for 5-7 minutes, or until the broccoli is tender-crisp and the onions and carrots are softened.
- Incorporate the cabbage and chicken: Add the shredded cabbage and cooked chicken pieces to the pan. Continue stir-frying for another 3-4 minutes, or until the cabbage is wilted and the chicken is heated through.
- Lower the heat to medium and add the snow peas and the prepared sauce mixture. Stir-fry for about 2 minutes, ensuring everything is well combined and heated through.
Finishing Touches and Storage
- Give everything a final stir to ensure an even distribution of flavors and textures.
- Serve and enjoy.
- Leftovers can be stored in an airtight container for up to 3 days in the refrigerator. Reheat gently in a pan or microwave before serving.
Notes:
Broccoli 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 is an excellent source of vitamin C, potassium, folic acid, B6, biotin and calcium. It also contains a respectable amount of fiber.
About Nancy Fox
Nancy Fox has enjoyed a long and well-respected career in the food industry. Fresh out of college she founded Mrs. Beasley’s, the now-famous gift-basket company featuring gift baskets full of decadent baked goods. She later created Nancy’s Healthy Kitchen, a successful restaurant concept. Her passion for cooking and baking also led her to create SkinnyKitchen.com, an online recipe site. SkinnyKitchen is an accessible guide to healthy yet decadent-tasting recipes that cover a wide range of dietary options from gluten-free to paleo, Dairy-Free and more. To learn more about Nancy Fox, her approach to food and her amazing range of recipes, please visit SkinnyKitchen.com.
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