Chicken and Spinach Stir Fry
Ingredients
• ¼ cup bell pepper
• 2½ oz skinless chicken breast
• ½ Tbl cornstarch
• ¼ cup rice, brown cooked
• ¼ cup scallions
• 3 tsp sherry
• 3 tsp soy sauce, lite
• 1½ tsp garlic
• ¼ tsp splenda (optional)
• ½ tsp ginger
• 1½ tsp oil, high oleic safflower
• 4 cups spinach, raw
Spices / Flavoring
• ¼ tsp salt, lite
• ¼ tsp black pepper
Preparation:
While preparing stir-fry, cook rice as
directed on package.
Cut chicken into pieces and set in
a
shallow dish.
Mix soy sauce, corn starch, sherry,
splenda, and salt in small bowl. Stir
marinade into chicken. Cover and let
stand 10 minutes.
Rinse spinach and pat dry until
completely dry.
Heat oil in wok. Add spinach leaves
(oil will sputter) and cook until oil
stops sputtering and leaves are deep
green and crisp, about 3 minutes.
Transfer to serving plate using slotted
spoon.
Add ginger and garlic to wok and
stir-fry until aromatic, about 30
seconds. Add chicken with marinade
and stir-fry 5 minutes. Add bell
peppers, then green onions and
ground pepper and stir-fry until
chicken is cooked through, about 2
minutes.
Transfer chicken to platter with
spinach.
Enjoy with rice!
| Carbs | Protein | Fat | Sat fat | Fiber | Sugar | Calories |
Target | 20 | 24 | 7 | 0-3 | 5-7 | 0-12 | 240 |
Actual | 19 | 22 | 7 | 0 | 5 | 0 | 227 |
Points: 4
Cal: 227 ; Fat: 7 ; Fiber: 4
Why is the fiber lower than what the nutritional information says?
Weight Watchers modified the point system plan, where you can only count 4 grams of fiber for any food item, and the rest is ignored. This modification was because people were abusing it and eating high fiber foods in order to make the points seem lower.
