Introduction
Stir-fry dishes are a fantastic way to incorporate vegetables and lean proteins into your meals while keeping them delicious and satisfying. This Chinese Chicken Cabbage Stir-Fry is not only quick and easy to prepare, but it also aligns perfectly with the Weight Watchers program, making it a low-point option for those looking to maintain a healthy lifestyle. In this comprehensive guide, we will walk you through each step of the recipe, provide nutritional information, and offer tips to make this dish a staple in your kitchen.
Nutritional Information
Serving Size: 1 cup (approximately 200g)
- Calories: 250
- Protein: 30g
- Fat: 10g
- Carbohydrates: 15g
- Fiber: 5g
- Net Carbs: 10g
- Sugar: 3g
- SmartPoints (WW): 5 points per serving
Ingredients
- 1 tbsp butter: For sautéing (you can use olive oil or a butter substitute if preferred).
- 1 medium onion: Thinly sliced.
- 2 cloves garlic: Minced.
- 1/2 head green cabbage: Shredded (approximately 4 cups).
- 2 chicken breasts: Thinly sliced (about 1 lb).
- 1/2 jalapeño pepper: Finely diced (adjust to taste for heat).
- 2 tbsp low-sodium soy sauce: For flavor.
- 1 tsp ginger: Grated or minced.
- Salt and pepper to taste: Essential for seasoning.
- Chopped green onions: For garnish (optional).
Preparation Instructions
Step 1: Gather Your Ingredients
Start by gathering all your ingredients. Having everything prepped and ready will streamline the cooking process and make your stir-fry efficient and enjoyable.
Step 2: Prepare the Chicken
Begin by slicing the chicken breasts into thin strips. This ensures quick and even cooking. Season the chicken lightly with salt and pepper for added flavor.
Step 3: Slice the Vegetables
Thinly slice the onion, mince the garlic, shred the cabbage, and finely dice the jalapeño pepper. Having your vegetables prepared ahead of time allows for a smooth cooking process.
Step 4: Heat the Butter
In a large skillet or wok, melt 1 tablespoon of butter over medium-high heat. If you prefer a lighter option, you can use a non-stick cooking spray or olive oil.
Step 5: Sauté the Onion and Garlic
Add the sliced onion to the skillet and sauté for 2-3 minutes until it becomes translucent. Then, add the minced garlic and sauté for an additional 1-2 minutes until fragrant. Be careful not to let the garlic burn, as it can become bitter.
Step 6: Cook the Chicken
Next, add the thinly sliced chicken to the skillet. Cook for about 5-7 minutes, stirring frequently, until the chicken is cooked through and no longer pink. This step ensures that the chicken is juicy and tender.
Step 7: Add the Cabbage and Jalapeño
Once the chicken is fully cooked, add the shredded cabbage and diced jalapeño to the skillet. Stir everything together, allowing the cabbage to wilt and soften, which should take about 3-4 minutes.
Step 8: Incorporate the Soy Sauce and Ginger
Pour in 2 tablespoons of low-sodium soy sauce and add 1 teaspoon of grated ginger. Stir well to combine all the flavors. The soy sauce adds depth and umami to the dish, while ginger enhances the overall taste profile.
Step 9: Season to Taste
Taste your stir-fry and adjust seasoning with additional salt and pepper as needed. You can also add a splash more of soy sauce if you desire a stronger flavor.
Step 10: Finish Cooking
Continue to cook for another 2-3 minutes, stirring occasionally, until the cabbage is tender but still has some crunch. This balance is key to a successful stir-fry.
Step 11: Garnish and Serve
Once everything is cooked to your liking, remove the skillet from the heat. Serve your Chinese Chicken Cabbage Stir-Fry hot, garnished with chopped green onions if desired.
Tips for Success
- Meal Prep: This dish is great for meal prep. Make a larger batch and store it in airtight containers for up to 4 days in the refrigerator.
- Vegetable Variations: Feel free to add other low-carb vegetables such as bell peppers, broccoli, or carrots for extra color and nutrition.
- Protein Substitutes: You can swap the chicken for tofu or shrimp for a different protein option. Adjust cooking times accordingly.
