Mushroom & Chicken Stir-Fry

By nichc

Ingredients

• 2 tsp canola oil
• 3 medium garlic clove(s), minced
• 1 pieces ginger root, (1⁄2-inch), fresh, peeled and grated
• 1 medium sweet red pepper(s), seeded and thinly sliced
• 1 cup(s) broccoli, florets
• 1 cup(s) shiitake mushroom(s), fresh, sliced
• 8 medium scallion(s), thinly sliced
• 3/4 pound(s) uncooked boneless, skinless chicken breast, trimmed of all visible fat and cut into strips
• 1/8 cup(s) reduced-sodium chicken broth, or water (about 2 tablespoons)
• 1 Tbsp low-sodium soy sauce
• 1/2 tsp table salt
• 1/4 tsp black pepper, freshly ground

Details

Servings 4
Preparation time 14mins
Cooking time 24mins
Adapted from weightwatchers.com

Preparation

Step 1

* Heat a large nonstick skillet or wok over medium-high heat until a drop of water sizzles. Pour in the oil and swirl to coat the pan. Add the garlic and ginger and stir-fry until just fragrant, about 15 seconds. Add the bell pepper, broccoli, mushrooms, and scallions; stir-fry until the vegetables are crisp-tender, about 3 minutes. Transfer the vegetables to a plate, cover and keep warm.

* Add the chicken to the wok and stir-fry, adding the broth as needed to prevent sticking, until lightly browned and cooked through, about 4 minutes. Add the vegetables, soy sauce, salt, and pepper; cook until the vegetables are heated through and the soy sauce coats everything, about 2 minutes. Yields about 1 1/4 cups per serving.

3 points per serving, add 2 points for 1/2 cup brown rice