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Spicy Stir-Fried Chicken and Shredded Brussels Bowls

Published November 30, 2018
2 minute read
A skillet containing a stir-fry of sliced vegetables, meat, and Brussels sprouts, primarily red bell peppers and green leaves, is placed on a countertop next to a wooden spoon. A separate plate has a smaller portion of the stir-fry, and a wooden cutting board holds chopped green onions. MyFitnessPal Blog
Published November 30, 2018
2 minute read
In This Article

Brussels sprouts in a stir-fry? Why not! Although you’ll probably never see this dish on a Chinese takeout menu, I love making stir-fries with uncommon ingredients. Shred the
sprouts thinly with a sharp knife or buy them pre-shredded, and make sure your pan is really hot so they brown a little on the edges. This low-carb dish is so loaded with veggies you won’t even miss the rice.

Spicy Stir-Fried Chicken and Shredded Brussels Bowls

Ingredients

  • 1 teaspoon grapeseed or canola oil
  • 1/2 pound (227g) 93% fat-free ground chicken
  • 3 tablespoons reduced-sodium soy sauce*
  • 1/4 teaspoon crushed red pepper
  • 1/2 small onion, chopped
  • 2 garlic cloves, minced
  • 1/2 teaspoon fresh ginger, grated
  • 3 cups (300g) shredded Brussels sprouts
  • 1/2 cup (50g) shredded carrots
  • 1/4 cup (45g) sliced red bell pepper
  • 3/4 cup (55g) sliced shiitake mushrooms
  • 1/2 tablespoon Shaoxing (Chinese rice wine), mirin or dry sherry
  • 1 teaspoon toasted sesame oil
  • 1 medium scallion, sliced, for garnish

* Read the label to be sure this product is gluten-free.

Directions

In a large nonstick skillet or wok, heat 1/2 teaspoon of the grapeseed oil over high heat. When the pan is hot and almost smoking, add the chicken, 1/2 tablespoon of the soy sauce and the crushed red pepper. Brown the chicken, using a wooden spoon to break it into small pieces as it cooks, 3–4 minutes. Add the onion, garlic and ginger and cook, stirring, until softened, 2–3 minutes. Transfer to a medium bowl.

To the pan, add the remaining 1/2 teaspoon grapeseed oil, the Brussels sprouts and carrots. Cook, stirring, until browned, about 5 minutes. Add the bell pepper and mushrooms. Pour in the remaining 2 1/2 tablespoons soy sauce, rice wine and sesame oil. Cook, stirring occasionally, until the vegetables are crisp-tender, about 2 minutes. Return the chicken to the skillet, stir and reheat for about 30 seconds. Remove the pan from the heat, garnish with the scallion, and divide between two bowls.

Skinny scoop: The trick to a stress-free stir-fry? Have all your ingredients prepped and ready before you start.

Serves: 2 | Serving Size: 1 3/4 cups

Nutrition (per serving): Calories: 318; Total Fat: 14.5g; Saturated Fat: 3.5g; Monounsaturated Fat: 6g; Cholesterol: 98mg; Sodium: 926mg; Carbohydrate: 23g; Dietary Fiber: 7.5g; Sugar: 7g; Protein: 27g

Skinnytaste One and Done is the perfect resource for busy home cooks looking for easy, good-for-you dinnertime solutions. #1 New York Times bestselling author Gina Homolka incorporates her healthy, flavor-forward recipes with everyone’s favorite way to cook—in one vessel, whether a sheet pan or multi-cooker, and everything in-between. No matter if you’d like to lose weight or just eat a little healthier, this book will make your weeknight dinner routine even simpler with satisfying, all-in-one recipes. Cooking in a single vessel means streamlined dinners with minimal fuss and cleanup—a huge plus after a long day.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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