Chicken Bok Choy Stir Fry Low Fat, Cal?

Chicken Bok Choy Stir Fry (Low Fat, Calorie Conscious)

Here's a recipe for a delicious and healthy chicken bok choy stir fry:

Ingredients:

* 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces

* 1 tbsp olive oil

* 1 medium onion, thinly sliced

* 2 cloves garlic, minced

* 1 lb bok choy, chopped

* 1/2 cup low-sodium chicken broth

* 1 tbsp soy sauce

* 1 tbsp rice vinegar

* 1 tsp cornstarch

* 1/4 tsp black pepper

* Optional: 1/4 cup chopped green onions for garnish

Instructions:

1. Prepare the chicken: In a bowl, toss the chicken with 1/2 tbsp olive oil, salt, and pepper.

2. Sauté the vegetables: Heat the remaining olive oil in a large skillet or wok over medium-high heat. Add the onion and garlic and cook until softened, about 3-4 minutes.

3. Add the bok choy: Add the bok choy to the skillet and stir-fry for 2-3 minutes, until wilted.

4. Cook the chicken: Push the vegetables to one side of the skillet and add the chicken. Cook until browned and cooked through, about 5-7 minutes.

5. Make the sauce: In a small bowl, whisk together the chicken broth, soy sauce, rice vinegar, cornstarch, and black pepper.

6. Combine and cook: Pour the sauce over the chicken and vegetables. Stir to combine and bring to a simmer. Cook for 1-2 minutes, until the sauce thickens.

7. Serve: Serve immediately over brown rice or quinoa, garnished with green onions, if desired.

Approximate Nutritional Information (per serving):

* Calories: 250-300

* Fat: 10-15 grams

* Protein: 30-35 grams

* Carbohydrates: 20-25 grams

Tips for Making it Low Fat and Calorie Conscious:

* Use lean chicken breast: Choose skinless and boneless chicken breast for the lowest fat content.

* Minimize oil: Use only 1 tbsp of olive oil for the entire dish.

* Choose low-sodium broth: Low-sodium chicken broth helps reduce sodium intake.

* Use cornstarch for thickening: Cornstarch is a lower-calorie option than flour or other thickeners.

* Serve over brown rice or quinoa: These whole grains are lower in calories and higher in fiber than white rice.

* Add vegetables: Incorporate other vegetables like bell peppers, carrots, or mushrooms to add flavor and nutrients.

Enjoy this delicious and healthy Chicken Bok Choy Stir Fry!