Weight Watchers FreeStyle Plan One Week Menu Plan

Chicken and Veggies Stir Fry, Low Calorie and Super Yummy


2 cup broccoli florets, cut in half, see shopping tips
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
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 tips
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)

Nutrition Facts

    for 1 (2 cup) serving
    264 calories
    6g fat
    1g sat fat
    41mg chol
    20g protein
    34g carbs
    7g fiber
    792mg sodium
    12g sugar

SmartPoints value : 5

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