Healthy Szechuan Chicken Recipe – 6 Points +

Szechuan Chicken

photo credit: ifood.tv

So now that I am (mostly) recovered from the Steelers’ loss this Sunday, I’m back on board with my Weight Watchers menu ideas, and have a delicious WW Chinese Food Recipe to share today. This Healthy Szechuan Chicken, has just 6 Points + for a very full, 1 cup serving, and makes a great dinner idea for any Weight Watcher who is craving Chinese food. Simply by making a few healthy changes to a traditional Szechuan Chicken Recipe, I was able to come up with a healthier version, lower in fat and calories, but full of fiber, protein and heart healthy fats. This dish leaves out NONE of the flavors and will most likely fool anyone into thinking you just picked this up from your favorite Chinese food joint. If you love Chinese fast food recipes, you must try this dish!

Healthy Szechuan Chicken Recipe

Ingredients:
– 1lb pound skinless, boneless chicken breast, cut into bite size pieces
– 1 1/2 cups fresh broccoli florets
– 1 small yellow onion, chopped
– 1 red bell pepper, chopped
– 1 green onion, finely chopped
– 3 cloves minced garlic
– 1 tsp rice wine or dry sherry
– 1 tsp reduced-sodium soy sauce
– 1/4 cup dry-roasted peanuts
– 1 tbsp fresh ginger, minced
– 1 tsp canola oil
– 1 1/2 tsp cornstarch
Sauce
– 3 tbsp fat free chicken broth
– 1/4 tsp cornstarch
– 2 tsp balsamic vinegar
– 1 tbsp tomato paste
– 1 tsp reduced-sodium soy sauce
– 1/2 tsp crushed red pepper
– ½ tsp ground coriander
– ¼ tsp black pepper
– 1 tsp brown sugar
– 1/2 tsp sesame oil

Directions:
To prepare Szechuan sauce: Whisk broth, tomato paste, vinegar, sugar, soy sauce, sesame oil, cornstarch, coriander, black pepper and crushed red pepper in a small bowl.
To prepare chicken: Combine chicken, rice wine (or sherry), soy sauce, cornstarch and garlic in a medium bowl; mix thoroughly.
Heat a 14-inch flat-bottomed wok or large skillet over high heat. Add oil into the pan, then add ginger and onion. Stirfry for about 30 seconds. Then add the chicken mixture. Cook until the chicken begins to brown, about 2 minutes. Continue stir-frying until the chicken is lightly browned on all sides, another 1 to 2 minutes. Add broccoli, peanuts, and bell pepper and stir-fry for 1 minute. Now stir the Szechuan sauce into the pan and stir-fry until the chicken is just cooked through and the sauce is slightly thickened and glossy, 30 seconds to 1 minute. Transfer to a serving dish and sprinkle with scallions. Serve immediately.

Entire recipe makes 4 servings
Serving size is 1 cup
Each serving = 6 Points +

PER SERVING: 233 calories; 10g fat; 11g carbohydrates; 28g protein; 4g fiber


Comments

  1. This was so good! We used a lot more broccoli and doubled the sauce, then served it over brown rice. I prepped everything early in the day so when we all came home for the evening it only took about 20 minutes to cook, which is also great. Thanks for a fantastic recipe!

  2. I made this for my fiance last night and it was awesome. I doubled the broccoli and used thighs instead of breasts. yummmmmmy. =) Next time I plan to double the sauce recipe…..he complained that he wanted more sauce.

  3. Oh my! This was beyond good!

  4. Just made this tonight;the kids even at it!! So good… Thanks for sharing… I also used pork instead of chicken and it was yummy.

  5. I just made this this evening. It was delicious. We will definitely have it again.

  6. Made this today. DELICIOUS!!

  7. This is awesome! I have been craving Chinese food, but didn't want all the fat that comes with it!

  8. YuM-Oh!!

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