Ginger-Garlic Chicken Stir-Fry with Rice
Lots of fresh garlic and ginger give this chicken-veggie stir-fry tons of flavor. Stir the chili paste in or leave it on the side to suit your taste.
- 3/4 pound uncooked boneless skinless chicken breasts, cut into 1/2-in wide strips
- 1/4 cup teriyaki sauce, reduced-sodium recommended, divided
- 2 teaspoons canola oil, divided
- 2 cups uncooked broccoli, small florets
- 1 medium sweet red pepper, quartered lengthwise, thinly sliced crosswise
- 1 large uncooked carrot, thinly sliced
- 1 cup drained, chopped canned water chestnuts
- 4 medium uncooked scallions, whites cut in 1-in pieces, greens sliced, divided
- 1/2 cup fat-free reduced sodium chicken broth, divided
- 1 tablespoon chopped fresh ginger root (or to taste)
- 1 tablespoon minced garlic
- 2 tablespoons water, optional
- 1/2 teaspoon sambal oelek, chili paste or to taste (optional)
- 2 cups cooked brown rice
- Combine chicken and 2 tablespoons teriyaki sauce in a medium bowl; let stand 10 minutes.
- Heat 1 teaspoon oil in a large nonstick skillet over high heat. Add chicken and stir-fry until lightly browned and cooked through, about 3 minutes; remove to a plate.
- Add remaining teaspoon oil, broccoli, pepper, carrot, water chestnuts and white part of scallions to same skillet; drizzle with 1/4 cup broth and reduce heat to medium-high. Stir-fry until vegetables are crisp-tender, about 8 minutes.
- Add scallion greens, ginger and garlic to skillet; stir-fry until fragrant, about 1 minute.
- Add chicken and any accumulated juices back to skillet; add remaining 1/4 cup broth, remaining 2 tablespoons teriyaki sauce and water. Cook, until heated through, stirring, about 1 minute. Stir in chili paste, if using. Serve with rice.
- Recipe courtesy of Weight Watchers
Per serving: 297 kcal cal., 5.5 g fat (1 g sat. fat), 879 mg sodium, 6 g fiber, 5 g sugar, 25 g pro., 64 mg calcium, 2 mg iron. Percent Daily Values are based on a 2,000 calorie diet