Weight Watchers Garlic Ginger Chicken Stir-Fry Recipe
Weight Watchers Garlic Ginger Chicken Stir-Fry Recipe. Craving Chinese take-out but trying to eat healthy? This garlic ginger chicken stir-fry is a delicious and easy way to get your fix. Packed with vegetables and lean protein, this dish is light yet filling, and it comes together in just 35 minutes.
To make this Asian meal, you will need boneless skinless chicken breast, teriyaki sauce, canola oil, broccoli, red bell pepper, carrot, water chestnuts, scallions, chicken broth, ginger root, garlic, sambal oelek, and brown rice.
The key to a good stir-fry is to cook the ingredients over high heat so that they retain their crispness.
The best part about this recipe is that it is easily customizable – you can add whatever vegetables you have on hand. So if you’re looking for a quick and healthy meal, give it a try!
What is Stir-fry
Stir-frying is a cooking technique that originated in China.
It is typically used to cook vegetables and meat quickly over high heat. The food is cooked in a small amount of oil and constantly stirred, ensuring that all pieces are evenly cooked.
Stir-frying is an ideal method for cooking food that is delicate or thin, as it prevents the food from stewing in its own juices. In addition, the constant stirring helps to create a more even flavor profile by ensuring that all of the seasonings come into contact with the food.
While stir-frying is often associated with Chinese cuisine, it has been adopted by cooks around the world who appreciate its versatility and ease of execution.
Weight Watchers Points
MyWW Points: 8 Green Plan
8 WW Smart Points
Personal Points will vary based on your individual plan.
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Featured Ingredients
Water Chestnuts
Water chestnuts are a type of aquatic plant that grows in marshes, ponds, and other wetland areas.
Their name comes from their large, flat seeds, which resemble the nuts of the chestnut tree.
Water chestnuts are a popular food crop in many parts of Asia, and they can be eaten raw, cooked, or canned.
The plants themselves are also used in Traditional Chinese Medicine. Water chestnuts are low in calories and fat but high in fiber.
Teriyaki Sauce
Teriyaki sauce is a Japanese sauce that is used as both a marinade and glaze. The sauce typically consists of soy sauce, mirin, sake, and sugar.
The name “teriyaki” comes from the Japanese words “teri”, meaning “glossy”, and “yaki”, meaning “grilled or broiled”.
Traditionally, the sauce was used as a marinade for fish or chicken that was then grilled or broiled.
It has become increasingly popular as a dipping sauce or general all-purpose sauce in recent years. Whether you’re using it as a marinade, glaze, or dipping sauce, teriyaki sauce is an easy way to add flavor to your favorite dishes.
What is Sambal Oelek
Sambal oelek is a type of chili sauce that originates from Indonesia. It is made with ground chili peppers, vinegar, and salt.
It can be used as a dip, condiment, or ingredient in recipes. It is often used to add a spicy kick to dishes such as curries, stir-fries, and sandwiches.
Sambal oelek can be found in most Asian supermarkets, and it is becoming increasingly popular in the West as people become more adventurous with their cooking. It is usually sold in jars or bottles and can be found in the international aisle of most supermarkets.
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Don’t have a wok? This is the one we use, and recommend:
Carbon Steel Wok for Electric, Induction and Gas Stoves
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On Desktop, hover over “Servings” # and move the slider to desired number of servings.
Weight Watchers Garlic Ginger Chicken Stir-Fry
Equipment
Ingredients
- ¾ pound boneless skinless chicken breast cut into bite sized pieces
- ¼ cup reduced-sodium teriyaki sauce divided
- 2 teaspoon canola oil divided
- 2 cups small florets broccoli
- 1 cup water chestnuts – canned drained, chopped
- 1 large carrot thinly sliced
- 1 medium sweet red pepper quartered lengthwise, thinly sliced crosswise
- 4 medium scallions separate whites & greens – slice to 1 inch pieces.
- ½ cup fat-free reduced sodium chicken broth divided
- 1 tablespoon fresh ginger root chopped (or to taste)
- 1 tablespoon minced garlic
- 2 tablespoon water optional
- ½ teaspoon sambal oelek or to taste (optional)
- 2 cups cooked long grain brown rice
Instructions
- In a medium sized mixing bowl, add chicken and 2 tablespoons of the teriyaki sauce.
- Toss to coat. Set aside for approximately 10 minutes.
- Heat a wok, or large non-stick skillet to high heat, and add 1 teaspoons of canola oil.
- When the canola oil is hot, in the wok (or skillet), add the prepared chicken, and stir-fry approximately 3 minutes, or until it's fully cooked, and browned lightly.
- Transfer chicken to a plate, and set aside.
- In the wok (or skillet), add the rest of the canola oil.
- In the wok (or skillet) add the rest of the canola oil, broccoli, water chestnut, carrot, red bell pepper, whites of the scallion.
- Add ¼ cup of the chicken broth by drizzling over the top of the vegetables.
- Reduce heat to medium/high, and stir-fry approximately 8 minutes, or until the vegetables are tender, but crisp.
- Add in the ginger, garlic, and scallion greens, and stir-fry approximately 1 minutes, or until it becomes fragrant.
- Return the prepared chicken with the liquid it has to the wok (or skillet), ¼ cup of chicken broth, 2 tablespoons teriyaki sauce, and water.
- Stir-fry approximately 1 minute, or until it's heated through.
- Add sambal oelek if using, and stir to mix well.
- Serve with rice.
Notes
Nutrition
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