Easy Chicken and Vegetables Stir Fry

This quick and healthy gluten free stir fry chicken recipe is done in less in 30 minutes! It’s 11 Weight Watchers SmartPoints per serving,  free of corn starch, MSG and any other unhealthy “ingredients” you would normally get in your stir fry order from the restaurant. I also made it gluten free by using Tamari soy sauce.

Why make chicken and vegetables stir fry

• One of the easiest and healthiest meals you can count on during the busy work week and if desired, you can always substitute veggies used here with the veggies of your choice.
• With only 20 minutes of total work, it’s perfect for busy week nights!
• Chicken is a protein staple and a great base for a low SmartPoints value dish when on Weight Watchers or any other diet!
  

Make sure to prepare all of your ingredients before you begin to cook. Cut chicken and veggies into similarly-sized pieces to promote even cooking. To avoid crowding the pan, cook chicken first, remove from the pan and cook bell peppers next.

Broccoli cooks fast and should be added last, unless you like it really well cooked. Then add soy sauce, brown sugar, garlic, chili pepper and ginger. Cook for several minutes longer.

I combined soy sauce and brown sugar in a bowl ahead of time to allow the sugar to melt in the sauce and then poured right in the pan at the very end.

The last step is to sprinkle with red pepper flakes. If you follow the directions, it will be only moderately spicy.

4 from 14 votes

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Easy Chicken and Vegetables Stir Fry

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

 

In this quick and easy stir fry recipe, I used broccoli, bell pepper, chicken and home made sauce that's free of corn starch, MSG as well as any other unhealthy "ingredients".

Course: Main Course

Servings: 4

Calories: 416 kcal

Author: Olga

Ingredients

• 2 Tbsp Olive oil
• 1 lb boneless skinless chicken breasts
• Salt and pepper (to taste)
• 2 large bell peppers red and yellow, thinly sliced
• 3 bunches of broccoli cut up
• 1 Tbsp shredded ginger root or ginger powder
• 4 garlic cloves crushed
• 1 small red chili pepper thinly sliced
• 1/4 cup Tamari soy sauce gluten free soy sauce
• 1 Tbsp apple cider vinegar
• 1 Tbsp dark brown sugar

Instructions

1. Slice chicken breasts into 1 inch strips. Season with salt and pepper.

2. Preheat olive oil in the large skillet on medium high heat. Add sliced chicken to the hot skillet and cook on medium high heat for 2 minutes on each side (total 4 minutes). 

3. Add sliced peppers, broccoli, ginger root, crushed garlic, chili pepper, and stir fry for 5-6 minutes more.

4. Next add Tamari sauce, vinegar and brown sugar into the skillet. Mix and cook for 2 more minutes.

5. Serve immediately.

Nutrition Facts

Easy Chicken and Vegetables Stir Fry

Amount Per Serving

Calories 416 Calories from Fat 108

% Daily Value*

Total Fat 12g 18%

Saturated Fat 1g 5%

Cholesterol 72mg 24%

Sodium 1633mg 68%

Potassium 2135mg 61%

Total Carbohydrates 44g 15%

Dietary Fiber 14g 56%

Sugars 18g

Protein 39g 78%

Vitamin A 118.5%

Vitamin C 653.6%

Calcium 23.9%

Iron 26.1%

* Percent Daily Values are based on a 2000 calorie diet.

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