Best Weight Watchers Stir Fried Chinese Vegetables Recipes

WEIGHT WATCHERS VEGETABLE-PEANUT STIR-FRY - 5 POINTS

Weight Watchers Vegetable-Peanut Stir-Fry - 5 Points image

This dish will last in the refrigerator for up to 3 days. You may add additional protein by stir-frying skinless, boneless chicken, peeled shrimp and/or firm, cubed tofu with the vegetables (change the points value). Absolutely delish! 5POINTS per serving

Provided by xpnsve

Categories One Dish Meal

Time 35m

Yield 8 serving(s)

Number Of Ingredients 14

Ingredients

2 teaspoons peanut oil
2 cups onions, chopped (about 1 large onion)
2 cups bok choy, chopped
2 cups carrots, chopped (about 2 medium carrots)
1 medium green pepper, chopped
1 medium sweet red pepper, chopped
8 ounces mushrooms, thinly sliced
2 cups broccoli, florets
2 cups asparagus, cut into 2-inch peices (about 1/2 pound asparagus)
1/4 cup low sodium soy sauce
2 teaspoons cornstarch
1/4 cup canned reduced-sodium chicken broth
8 tablespoons peanuts, dry roasted, chopped
4 cups cooked brown rice, kept hot

Steps:

Heat oil in a wok or large skillet over high heat. Add onion, bok choy, carrots, peppers, mushrooms, broccoli and asparagus; cook 5 minutes, stirring frequently.
Add soy sauce and cook until vegetables are crisp-tender, about 2 minutes more.
Whisk cornstarch into broth in a small cup and add to pan; simmer until sauce thickens, about 1 minute.
Spoon stir-fry onto rice on individual plates and top each serving with peanuts. Yields about 1 1/2 cups of vegetables, 1 tablespoon of peanuts and 1/2 cup of rice per serving.

STIR-FRIED CHINESE VEGETABLES

Stir-fried Chinese Vegetables image

Chinese food is a favorite of mine. This is a lighter version using reduced sodium soy sauce, so is better for you (or at least for my Blood Pressure.)

Provided by Trisha W

Categories Vegetable

Time 20m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

1/4 cup chicken broth
1 tablespoon reduced sodium soy sauce
2 cloves garlic, minced
1 1/2 teaspoons grated fresh gingerroot
2 teaspoons vegetable oil
2 cups chopped bok choy
1 red bell pepper, cut into 1 " squares
1 cup snow peas, ends and strings removed
1/2 cup thinnly sliced carrot, diagonally cut
1/4 cup canned sliced bamboo shoot, drained
1/4 cup canned sliced water chestnuts, drained

Steps:

Combine the first 4 ingredients in a small bowl and set aside.
Heat the oil in a large non-stick skillet, then add the cabbage and bell pepper stir frying 3 minutes.
Next stir in the broth mixture, snow peas and carrots, reducing the heat, and cook another 3 minutes, stirring often, until the vegetables are tender crisp and sauce is thickened.
Add the last two items, cooking about 1 more minute, stirring frequently, until heated through.

Nutrition Facts : Calories 62.6, Fat 2.6, SaturatedFat 0.4, Sodium 232.9, Carbohydrate 8.4, Fiber 2.5, Sugar 3.9, Protein 2.6

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