Recipe: Spicy Chicken and Broccoli Stir-Fry (Weight Watchers recipe)

SPICY CHICKEN AND BROCCOLI STIR-FRY

4 (5 oz. each) skinless boneless chicken breast halves
Salt and pepper
1 cup reduced-sodium chicken broth, divided use
1/4 cup reduced-sodium teriyaki sauce
2 garlic cloves, minced
1/4 teaspoon crushed red pepper
5 cups broccoli florets
1 orange bell pepper, cut into 1-inch pieces
3 scallions, cut on the diagonal into 1-inch pieces
2 cups hot cooked quick cooking brown rice (for serving)

Place the chicken breasts between pieces of plastic wrap. With a meat mallet or rolling pin, pound to an even thickness. Sprinkle with the salt and pepper. Cut the chicken crosswise into 1/4-inch slices. Set aside.

Stir together 1/2 cup of the broth, the teriyaki sauce, garlic, and crushed red pepper in a small bowl until smooth; set aside.

Combine the remaining 1/2 cup broth, the broccoli, and bell pepper in a nonstick wok or large deep nonstick skillet and set over medium-high heat; bring to a boil. Reduce the heat and simmer, covered, until the broccoli is crisp-tender, about 2 minutes.

Add to the wok and stir-fry until heated through, about 1 minute.

Add the teriyaki mixture and scallions; stir-fry, until the sauce bubbles, about 1 minute longer.

Serve with the rice.

Makes 4 servings

Per serving (1 3/4 cups chicken and vegetable mixture and 1/2 cup rice): 346 Cal, 8 9g Fat, 2 g Sat Fat, 0 g Trans Fat, 86 mg Chol, 858 mg Sod, 31 g Carb, 6 g Fib, 38 g Prot, 87 mg Calc.
POINTS value: 7

Adapted from source: Weight Watchers in 20 Minutes by Weight Watchers