Thursday, March 1, 2012

Chicken Chow Mein for Weight Watchers


I love Chinese and have made this dish forever.  Most oriental dishes make for great meals when dieting. They are inherently low in calories and points because they are filled with vegetables, but I leaned it up even further for Weight Watchers and don't miss anything I left out! This recipe is as easy as it is delicious, especially if you can get your significant other to slice up the veggies!

Serves 5
WW Pts+: 3 per serving

Ingredients:
3/4 pound chicken breast, sliced thinly
1 cup uncooked, sliced celery
I med onion, sliced or chopped as preferred (I like to see my onions)
1 can water chestnuts, drained
2 cups sliced peppers, green, red, yellow or orange
1 can bean sprouts, rinsed
1 can mushrooms, drained
1 tablespoon olive oil
Several sprays of olive oil spray
2 tsp soy sauce (or to taste)
1 envelope turkey or chicken gravy, prepared as directed
Optional: Sesame Seeds

Directions:
  • Spray skillet generously with Olive Oil Spray and add 1 tablespoon olive oil. Heat pan to medium high and add onions, peppers, and celery and stir fry for 3-4 minutes.
  • Push veggies to one side of pan, spray again with Olive Oil and add sliced chicken breast. Cover pan and cook 2-3 minutes.
  • Turn chicken pieces to other side and cook another 2-3 minutes, covered.
  • Uncover pan, add water chestnuts, bean sprouts, mushrooms, and soy sauce.  Stir all ingredients together and cook a few minutes to heat thoroughly
  • Prepare turkey gravy and stir into mixture.
  • When the gravy liquid starts to thicken, turn off heat.
  • Serve over rice or noodles. (Pts not included) Sprinkle with sesame seeds if desired.

Variation:
If you prefer beef, use 4 ounces of sirloin, round, flank or skirt steak, tenderize first, and then slice steak very thin. Pan sear beef in 1 tablespoon of olive oil, add 1/4 cup water and simmer 30 minutes. Add the rest of the ingredients and cook as directed, except use beef gravy.  Same Weight Watchers point value!

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