How To Prepare
1. Coat a large nonstick pan or wok with cooking spray. Add 1 teaspoon oil. Add chicken and squeeze the juice of 1 lemon over the top. Cook over medium-high heat, stirring often, until chicken is completely cooked, about 4 minutes. Remove from pan and add to a plate. Set aside.
2. Coat the same nonstick pan with more cooking spray. Add all the veggies and water. Stir-fry for about 3 minutes until broccoli softens. Stir in ginger, garlic and red pepper flakes. Continue to cook and stir-fry for 1 minute. Add back chicken, add teriyaki sauce, maple syrup and vinegar. Reduce heat and simmer, stirring frequently, for about 5 minutes.
Makes 4 large servings, each serving ~2 cups
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Skinny Chicken and Broccoli Stir-Fry
Ingredients
- Cooking spray
- 1 teaspoon olive oil
- 16 oz (1 pound) chicken breasts, cut into bite size pieces (boneless, skinless)
- Juice of 1 lemon
- Cooking spray
- 2 teaspoons Canola or olive oil cooking spray
- 6 cups broccoli, cut into florets, I used a (12 oz) bag
- 1 (12oz) bag broccoli slaw, see shopping tips
- 1 cup snap peas or Chinese pea pods, sliced
- 1 cup red bell pepper, chopped
- 1 cup red bell pepper, chopped
- 3 tablespoons water
- 2 tablespoons ginger (from a jar),
- 2 tablespoons fresh garlic, chopped
- ¼ teaspoon crushed red pepper flakes
- ¼ cup Mrs. Dash Teriyaki Marinade
- 3 tablespoons sugar free maple syrup
- ¼ cup rice vinegar, see shopping tip
Ingredients
- Cooking spray
- 1 teaspoon olive oil
- 16 oz (1 pound) chicken breasts, cut into bite size pieces (boneless, skinless)
- Juice of 1 lemon
- Cooking spray
- 2 teaspoons Canola or olive oil cooking spray
- 6 cups broccoli, cut into florets, I used a (12 oz) bag
- 1 (12oz) bag broccoli slaw, see shopping tips
- 1 cup snap peas or Chinese pea pods, sliced
- 1 cup red bell pepper, chopped
- 1 cup red bell pepper, chopped
- 3 tablespoons water
- 2 tablespoons ginger (from a jar),
- 2 tablespoons fresh garlic, chopped
- ¼ teaspoon crushed red pepper flakes
- ¼ cup Mrs. Dash Teriyaki Marinade
- 3 tablespoons sugar free maple syrup
- ¼ cup rice vinegar, see shopping tip
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How To Prepare
Heat the olive oil in a large skillet over a medium-high heat. Add the shrimp and garlic, then saute until the shrimp are opaque, about 3 minutes. Remove the shrimp to a plate.
Increase the heat to high, then throw in the zucchini. Stir it around for about 45 seconds, then scoot the zucchini to the edges of the pan. Throw in the grape tomatoes, stir them around for a minute, then sprinkle on some pepper to taste.
Then throw the shrimp back in. Stir everything around for about 45 seconds, or until it’s all combined and hot. Then pour it onto a big platter.
Sprinkle on the fresh basil then … this is the best part … squeeze the lemon all over the top. This adds a wonderful, indescribable freshness.
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Shrimp Stir -Fry
How To Prepare
In a small bowl, combine lemon juice, garlic, and pepper, set aside.
Wash and dry zucchini, parsley and dill.
Using a grater, grate (shred) the zucchinis into a medium bowl. (NOTE: if you don’t have a grater, use a vegetable peeler to slice the zucchini into ribbons)
Mix in parsley, dill, and onion
Add lemon dressing mixture to the zucchini mixture and stir well.
Chill covered 2 hours or overnight before serving.
*Pair with approved protein for a complete meal option
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Appetizers & Snacks
