In an attempt to use up an organic eggplant that I bought before it went bad, I decided to put together a quick and easy Weight Watchers stir fry recipe that would have a Szechuan flair. I just diced up some chicken breast, my eggplant, and a red bell pepper and cooked them with an incredible sweet and spicy sauce. It was all ready in less than 30 minutes, and it was absolutely delicious! I used a bit more oil in this recipe than usual because the eggplant is very porous and soaks up a lot. Next time, I may try hovering over it a bit more, and adding broth, tablespoon by tablespoon, instead of more oil, to save a few fat grams (and maybe a Point). But I DO love the flavor of that sesame oil, so perhaps it’s worth it. :) I felt that this Chicken and Eggplant Stir Fry Recipe was just as tasty as the ones I get at my favorite restaurants, but a LOT healthier, and a great “deal” at just 6 Points + per serving.
Chicken and Eggplant Stir Fry Recipe
Just as tasty as the fast food version found at your favorite restaurant, this healthy stir fry recipe is a hit. It’s packed with fiber and protein, and is smothered in a deliciously sweet, tangy and spicy sauce that will definitely perk up your tastebuds.
- 1 lb skinless, boneless chicken breast, cut into bite sized pieces
- 1 large eggplant, diced
- 1 large red bell pepper, diced
- 3 medium green onions, finely chopped
- 2 tbsp sesame oil
- 3 garlic cloves, minced
- 1/2 cup fresh basil, chopped
- 1 tsp fresh ginger, grated
- 1 tbsp dry Thai chili paste (I used one from Trader Joe’s)
- 1/3 cup reduced sodium soy sauce
- 1/2 cup fat free chicken broth
- 1 tbsp honey
- 2 tbsp rice vinegar
- 1 tbsp cornstarch
- Salt and pepper to taste
- Heat 1 tbsp oil in a large skillet over medium high heat. Add in eggplant, season with salt and pepper, and cook until eggplant until seared and browned on all sides, about 5 minutes. Remove and set aside.
- Add remaining oil to the pan, and add in garlic, chicken and red bell peppers. Season with salt and pepper. Cook until chicken is cooked through, about 6-8 minutes.
- While chicken is cooking, whisk together the soy sauce, chicken broth, chili paste, ginger, vinegar, honey and cornstarch in a bowl.
- Pour the soy sauce mixture into the skillet and cook until the sauce has thickened, about 1-2 minutes. Put the eggplant back in the pan, tossing quickly, until the sauce is absorbed.
- Stir in the basil and half of the green onions and toss well. Remove from heat and serve; garnish with remaining green onions.
Preparation time: 10 minute(s)
Cooking time: 15 minute(s)
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 4
Culinary tradition: Chinese
Entire recipe makes 4 servings
Serving size is about 1 1/2 cups
Each serving = 8 Smart Points/6 Points +
PER SERVING: 303calories; 11g fat; 2g saturated fat; 26g carbohydrate; 11g sugar; 31g protein; 8g fiber