I’m so excited to share this dish with you. It’s outrageously delicious !!! Taste so decadent yet it’s so healthy. It’s gluten-free, dairy-free, low carb, and very low calorie. Each serving has only 193 calories, 10 grams of fat, and just 3 Blue WW Freestyle Points and 4 Green. I hope you give it a try soon. You’re in for a fantastic dinner!
Ingredients for Peanut Sauce:
- ½ cup reduced-sodium chicken broth
- ¼ cup reduced-sodium soy sauce
- 3 tablespoons peanut butter, I used natural, chunky
- 1 tablespoon fresh lime juice or vinegar
- 2 teaspoons garlic, minced
- 2 teaspoons ginger, from a jar, see shopping tips
- ½ teaspoon crushed red pepper flakes
Ingredients for Stir-Fry:
- Cooking Spray
- 2 teaspoons olive oil
- 1 (16 oz) package cauliflower rice, see shopping tips and prep tips
- 1 cup onions, diced
- 1 cup red bell peppers, diced
- 1 cup cooked chicken breast, chopped, see shopping tips
- 3 scallions, chopped
In a small bowl, mix together sauce ingredients. Use a wire whisk, if possible. Cover sauce and microwave for 1 minute, to soften. Mix again.
Coat a large, nonstick pan with cooking spray. Heat 2 teaspoons of oil in a pan. Add cauliflower rice, onions, and red bell peppers. Stir-fry over medium-high heat, for about 5-6 minutes, until cauliflower rice is soft. Stir in chicken, warmed sauce, and continue to stir-fry for 2-3 minutes until entire dish is hot. Sprinkle in scallions and mix well.
Divide among 4 bowls or plates. Any leftovers freeze great!
Peanut butter is an excellent source of protein and healthy fats and can help reduce the risk of coronary heart disease. For the healthiest choice, look for brands that have no oil or sugar added.
Cauliflower, which belongs to the same family as cabbage, is an excellent source of Vitamin C, Vitamin B-Complex, fiber, and minerals including iron and calcium.
To make riced cauliflower: wash and dry head of cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure not to over process or it will get mushy. Add to a large bowl. Repeat processing with the remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. One head cauliflower, shredded into very small pieces makes about 4-5 cups cauliflower rice.
If you’re lucky enough to have a Trader Joe’s in your town, they sell a 16-ounce bag of riced cauliflower. You will love it. It saves you a lot of time, not having to prep the cauliflower. In addition, many supermarkets, Target and Walmart carry Green Giant’s cauliflower crumbles in the produce section.
Trader Joe’s sells packages of cooked, sliced or chopped chicken breasts that are really tasty. If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.
Chopped or crushed ginger, in a jar, can be found in the produce section near garlic, in a jar.
Leave out the chicken and use vegetable broth in place of chicken broth and this dish becomes a yummy, vegetarian dish.
WW Freestyle Points 3-Blue
WW SmartPoints 4-Green
WW POINTS PLUS 5
|SKINNY FACTS: for 1 serving (~ 1⅓ cups)
193 calories, 10g fat, 2g sat. fat, 20mg chol, 14g protein, 15g carbs, 3g fiber, 737mg sodium, 4g sugar
|FACTS: for Freestyle Points
93 calories, 1g sat. fat, 3g protein, 1g sugar
Serving: 1.33cupsCalories: 193kcalCarbohydrates: 15gProtein: 14gFat: 10gSaturated Fat: 2gCholesterol: 20mgSodium: 737mgFiber: 3gSugar: 4gBlue Smart Points: 3Green Smart Points: 4Plus Points: 5