Healthy Chicken and Veggie Stir-Fry

Chicken-Veggie-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.

267 calories, 8g fat, 1.6g sat. fat, 55mg chol, 28g prot, 23g carbs, 5g fiber, 709mg sod, 6g sugar

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