Weight Watchers FreeStyle Plan One Week Menu Plan

Chicken and Veggies Stir Fry, Low Calorie and Super Yummy SmartPoints 7

A stir fry makes a terrific dinner since it come together really quickly and can be made very healthy.  This skinny one is chock full of broccoli, pea pods, carrots, cabbage, onions and lean chicken breasts. Each huge, fiber rich serving has 264 calories, 6 grams of fat and 7 Weight Watchers SmartPoints.  You’ll be so satisfied with this dish just the way it is but it can be served over brown rice, if desired.

Prep Time: 15 minutes
Cook Time: 10 minutes

Ingredients for Stir Fry:

2 cup broccoli florets, cut in half, see shopping tip
2 cups onion, diced
1 cup carrots, diced
5 cups cabbage, shredded
2 cups Chinese pea pods (snow peas) sliced in half
1¾ cups cooked chicken breast, diced
Cooking spray
1 tablespoon vegetable, canola or olive oil
3 tablespoons water for stir frying

Ingredients for Sauce:

⅓ cup plus reduced-sodium soy sauce
2 tablespoons brown sugar
2 tablespoons rice vinegar
3 tablespoons water
2 cloves garlic, mined
2 teaspoons ginger (from a jar), see shopping tip
Fresh ground black pepper, to taste


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. Heat 1 tablespoon of oil in pan. 
Add broccoli, onions and carrots and water.  Saute over medium-high heat for 3-5 minutes until broccoli is soft.  Add cabbage and chicken.  Saute another 2 minutes until soft. Turn down to medium heat, stir in pea pods and sauce mixture.  Stir fry for about 2 minutes until all heated through. Stir constantly to blend everything.

4. 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.

Shopping Tips
Broccoli florets are sold in bags in the produce department. To make your own, see prep tip below.

Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed.

Prep Tip
To make your own florets: Cut the stalk off a head of broccoli with a sharp knife. Make sure you cut high enough so that large individual florets fall away as you cut. Take each large individual floret and cut it in half. Gather the two halves and cut them into quarters. Repeat for each large individual floret.

Weight Watchers SmartPoints 7
Weight Watchers POINTS PLUS 7
Weight Watchers (old points) 5

SKINNY FACTS: for 1 (2 cup) serving
264 calories, 6g fat, 1g sat. fat, 41mg chol, 24g protein, 34g carbs, 7g fiber, 792mg sodium, 12g sugar

FAT FACTS: for Pf Changs Ginger Chicken With Broccoli
470 calories, 11g fat, 59g protein, 38g carbs, 8g fiber, 2330mg sodium, 0g sugar

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