Friday, January 11, 2013

Chicken and Veggie Stir Fry

I'm sharing a quick and easy meal that you can use on those nights when you're tempted to run out for fast food.  If you cook rice to go with this dish you can have dinner on the table in about 30 minutes. Plus you'll be getting your veggies!

This will serve four adults. 6 points per serving. (not including rice)

If you have big eaters at the table you may want to use more chicken. Just remember if you're counting points I've based my calculations on a serving being 4 ounce of chicken.


3 Tablespoons of oil for cooking.
3 or 4 lean skinless chicken breast (about 1 pound)

4 Tablespoons soy sauce
2 Tablespoons lemon juice
3 teaspoons sugar
1 teaspoon red pepper flakes (more if you like it spicy)
2 teaspoons minced or chopped garlic

Cut the chicken in to chunks and place in a large zip lock bag.
Mix the ingredients for the marinade pour over the chicken. Seal the bag and let meat marinate for at least 15 minutes.

2-3 zucchini squash
1 red pepper
1 ye llow pepper
1 green pepper
1 medium onion
2 teaspoons minced or chopped garlic
1 cup of fresh spinach thinly sliced

1 cup of water, chicken broth or vegetable broth

Cut the veggies up in bite size pieces.

In a large cast iron skillet heat 1 tablespoon oil. Add 1 or 2 teaspoons of chopped garlic and the onion and stir quickly in the hot oil for about 1 minute.
Add the zucchini and stir quickly for 2 minutes.
Add the peppers and cook for another 1 - 2 minutes until the veggies are slightly brown and soft.

Remove the veggies from the pan and keep warm.

Add another 1 Tablespoon of oil to the skillet.
Remove the chicken from the marinade and allow excess liquid to drip off. Add in one layer to the hot oil and cook until browned. You may have to  do the chicken in batches if your pan isn't big enough.

Add the additional 1 tablespoon of oil if needed to cook all the chicken.

Once the chicken is browned add the marinade to the pan add one cup of water or chicken broth. Cover the pan and allow the chicken to cook until done. Cut a piece open and check for doneness. It shouldn't be pink inside.
Once the chicken is done dump the veggies back in a give it a stir. Add the sliced spinach at the last minute and allow it to just wilt.
Taste and adjust the seasonings.

To serve:
Divide the veggies in to four serving and serve each person 4 ounce of the chicken.
If you are careful and don't use any additional oil this should be 6 points per serving. (If you serve this over rice you'll need to figure in the additional points)


You can use any combination of vegetables. Broccoli, carrots, snow peas...
Use beef in place of the chicken (you may need to recalculate the points)
Leave out the meat and enjoy a vegetarian meal.

Remember that Habit 2  is to eat at least five servings of fruit and veggies each day.

What's your favorite way to eat your veggies?

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