20 Minute Skinny Chicken Stir Fry

I am so proud of myself for eating healthier but I definitely miss PF Changs. Not that PF Changs is bad, I just can’t have hundreds and hundreds of calories in one meal! I still crave things and last night it was stir fry! Here is an amazing example of how you can still eat the things you crave but in a healthy way!

~This recipe is based for two adults- so depending on your family size, you will either have leftover or need more!

 

Skinny Chicken Stir Fry

Total time:(20 minutes)***

*** if chicken is already thawed.

 

You will need:

1 frying pan

1 wok (or another frying pan if you lack a wok)

3-4 chicken breasts depending on their size (I use the frozen prepackaged Perdue boneless)

Vegetable Oil

Frozen Veggies (I use Birds Eye Broccoli Stir Fry Recipe Ready)

1 packet of Simply Asia General Tso Stir Fry sauce

Minute Brown Rice

 

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First coat your frying pan with oil to sear your chicken. I warm it for about 3 minutes on MED-HIGH heat. (be careful not to warm it too much- oil pops and will burn!)

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While you oil is warming, slice you chicken up. I prefer cutting into long strips and then cutting those strip in half. Do it however you please!

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Once finished slicing, place you chicken in the frying pan with warmed oil and cover. Once covered, place burner on HIGH heat to get it going!

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When chicken is mostly white on the outside, add pepper and/or salt to your preferred taste. Remember to keep turning the chicken so it cooks throughly and doesn’t burn! (You may need to drain excess water/oil out of the pan- that’s normal.)

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While you chicken is finishing, start warming vegetable oil on MED-HIGH heat in your wok (or other frying pan if you lack a wok!) Once again, be extremely careful as oils pops when it gets too hot and you could get burnt!

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After about 3 minutes of warming, open your bag of frozen vegetables and pour into the wok. Turn the heat up close to HIGH. Let them sit for a few minutes. By this time, your chicken should be almost done. Take a piece out and cut it to be sure! If it is, turn the heat down to low and remember to keep turning it. This keeps the chicken warm but not burning in the pan.

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Keep turning the vegetables until they are nice and hot and no longer frozen. I usually pull out of piece of broccoli as a test- can you cut it easily? If so, they are done. If not, keep turning. It usually takes about 10 minutes for me from dumping the bag into the wok to it being cooked fully.  Once the vegetables are cooked, add the chicken on top in your wok.

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Before mixing, add you packet of Simply Asia General Tso Stir Fry sauce on top.

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Once you have emptied the packet, mix everything together. I usually let this cook for another 3-4 minutes to make sure everything is mixed properly and it is nice and hot! (turn frequently- now with the sauce added the veggies will burn a lot easier!)

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While your stir fry is frying away, place you brown rice cups in the microwave. Follow directions on the package. For Minute Brown Rice- for every two cups you put in the microwave it takes 1 and a half minutes to cook them. So set your microwave for 1 and a half minutes. Turn down heat on stir fry but continue to stir frequently. Once rice is finished, take them to your plate. Be careful- the cups will be incredibly hot! (I’ve learned the hard way!) Disperse amount of rice on each plate. My husband requires more calories that me, so I split my cup in half and give him the rest of mine on top of his full cup! (for those being calorie conscious like me- this is a great way to take those 230 calories from one cup of brown rice to 115)

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Finally, take the stir fry off the stove and place on plates! Enjoy!

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Total calories if going by serving size would be: 455

Calorie breakdown (serving size):

1 chicken breast- 120

veggies-60

brown rice- 230 (split in half 115)

stir fry sauce- 100 per serving- 4 servings per packet. (calculated into my serving size 160)

 

Photo Credits: The Swanky Paper Doll

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