Southern BBQ Chicken Stir Fry Recipe

This high protein chicken stir fry combines sweet Southern barbecue flavor with healthy Asian stir fry technique. A little BBQ sauce goes a long way in this low calorie, easy recipe.

Ingredients

  • 1 Tbsp grapeseed oil
  • 1/4 cup carrots, sliced crosswise into 2-inch pieces
  • 1/4 cup onions, diced
  • 1/4 cup broccoli florets
  • 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 or long grain rice, chilled, or 1 cup dry, short grain (sticky) rice*
  • 1/3 cup mirin (rice cooking wine) or sherry
  • 1/4 cup low sodium barbecue sauce (gluten free)

Directions

  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.
  2. *Our chef used short grain (sticky) rice, but brown rice or long grain rice will do. If you choose to make sticky rice, in a saucepan, submerge dry rice in enough water to cover for at least 2 hours and up to 12 hours. Drain rice in a sieve and rinse under cold water 3 times, straining between washings, until water runs clear. For best results, cook in a rice cooker according to rice cooker directions - or cook in saucepan with 2 cups of water over low heat, covered, for about 20 minutes or until rice is tender. Remove rice from cooker and chill completely in refrigerator. Break apart thoroughly before adding to stir-fry.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
399
% Daily Value*
  • Total Fat
    9g
    14%
  • Saturated Fat
    1g
    5%
  • Cholesterol
    66mg
    22%
  • Sodium
    225mg
    9%
  • Total Carbohydrate
    44g
    15%
  • Dietary Fiber
    3g
    12%
  • Sugars
  • Protein
    33g
    66%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.