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Southern BBQ Chicken Stir-Fry

Heart Healthy Southern BBQ Chicken Stir-Fry Recipe

                   
Southern BBQ Chicken Stir-Fry
This high-protein chicken stir-fry combines sweet Southern barbecue flavor with healthy Asian stir-fry technique. Snow peas and skinless chicken breasts pair perfectly with a tangy, low-sodium barbecue sauce for a winning meal.
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Ingredients
Recipe yields 2 servings
1 Tbsp grapeseed oil
1/4 cup carrots, sliced crosswise into 2-inch pieces
1/4 cup diced onion
1/4 cup cooked snow peas
2 cooked egg whites, chopped
2 skinless chicken breasts (4 oz each), cooked and pulled
1 cup cooked brown rice or long-grain rice, chilled or 1 cup dry short-grain rice
1/3 cup mirin (rice cooking wine) or sherry
1/4 cup low-sodium barbecue sauce (gluten free if needed)
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Directions
Step 1

In a wok or large skillet, heat grapeseed oil over high heat until hot. Add, in batches, carrots, onions and broccoli and sauté about 1 minute, stirring continuously. Add snow peas and sauté until soft. Add egg whites and chicken and continue cooking until chicken is warm, about 5 minutes, stirring occasionally. Mix in rice and stir-fry for 1 minute. Add cooking wine to deglaze pan, scraping up the browned bits. Add barbecue sauce and cook 3 minutes, or until sauce is warm and vegetables are tender-crisp.

Time: 30 minutes
Servings: 2
Calories: 399
Make this for: Gluten Free
Dietary Review:
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Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 2 cups
Per serving:
calories:399
total fat:9g
sat fat:1g
cholesterol:66mg
sodium:225mg
total carb:44g
fibers:3g
proteins:33g

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About This Healthy Recipe

Looking for a protein packed gluten-free stir fry recipe? This BBQ chicken stir-fry is deliciously healthy and combines both sweet and southern flavors, so your tastebuds will never get bored. At just 399 calories, and 33 grams of protein per serving, this recipe is sure to satisfy. In addition to being a great source of protein, this recipe is also relatively low in saturated fat containing just 1g per serving. The low amount of fats in this stir-fry make it a great option for those who are currently following or looking to follow a heart healthy diet. Even better, this stir-fry may be a healthy option for those who have recently undergone weight-loss surgery. Both delicious and nutritious, this stir-fry is sure to be a hit!

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Heart Healthy Southern BBQ Chicken Stir-Fry Recipe
Ingredients
Recipe yields 2 servings
1 Tbsp grapeseed oil
1/4 cup carrots, sliced crosswise into 2-inch pieces
1/4 cup diced onion
1/4 cup cooked snow peas
2 cooked egg whites, chopped
2 skinless chicken breasts (4 oz each), cooked and pulled
1 cup cooked brown rice or long-grain rice, chilled or 1 cup dry short-grain rice
1/3 cup mirin (rice cooking wine) or sherry
1/4 cup low-sodium barbecue sauce (gluten free if needed)
Directions
Step 1

In a wok or large skillet, heat grapeseed oil over high heat until hot. Add, in batches, carrots, onions and broccoli and sauté about 1 minute, stirring continuously. Add snow peas and sauté until soft. Add egg whites and chicken and continue cooking until chicken is warm, about 5 minutes, stirring occasionally. Mix in rice and stir-fry for 1 minute. Add cooking wine to deglaze pan, scraping up the browned bits. Add barbecue sauce and cook 3 minutes, or until sauce is warm and vegetables are tender-crisp.

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