It’s Friday, and this is the day I like to cook. In fact, Friday is the perfect time for me to cook, as the hustle and bustle of the week has come to a close. Plus, Friday’s get me in the mood to cook during the weekend, so I can have food readily prepared for the upcoming week.

If you are like so many others who consume meat, and are trying to eat healthier, you are probably getting bored with chicken. Believe me, I know how you feel. I have had a love-hate relationship with the yard bird for years. Thus, I am always looking for new and creative ways to spice up my chicken.

The following is one of my favorite ways to prepare el pollo loco (the crazy chicken). This recipe is low in fat, calories, and high in nutrients. It also serves 6, which provides more to share, or better yet, provides you with more ready-made meals for the following week.

Ok, crank up the stove, and let’s get our grub on!

Preparation time : 10 minutes
Cooking time : 10 minutes

Ingredients
3 boneless, skinless chicken breasts,
about 6 ounces each, sliced into strips
sea salt to taste
freshly ground black pepper
Vegetable oil cooking spray
3 cups broccoli florets
1 tablespoon sesame oil
4 cloves garlic, peeled
2 tablespoon freshly grated ginger
2 cups sliced carrots
2 cups snow peas
1 large red bell pepper, sliced into strips
1/8 teaspoon (or to taste) hot pepper flakes
2 tablespoons rice vinegar or sherry vinegar
1 tablespoon low-sodium soy sauce

Cooking Instructions
1. Bring a medium pot of salted water to a boil.

2. Meanwhile, season the chicken with salt and pepper. Generously spray vegetable cooking spray on a nonstick wok or large nonstick skillet over high heat. When the cooking spray is hot, add the chicken and cook, tossing with a wooden spoon, until the chicken begins to brown. Turn off the heat and transfer the chicken to a plate.

3. Blanch the broccoli in the boiling water until the stems just begin to get tender, about 1 or 2 minutes. Drain and set aside.

4. Add the sesame oil and garlic cloves to the wok. Turn the heat to medium and cook until the garlic is fragrant and lightly golden. Remove the garlic, add the ginger and cook for another minute.

5. Turn the heat to high, add the carrots and cook, tossing with a wooden spoon, for 2 minutes. Add the peas, red peppers and hot pepper flakes, continue tossing with the spoon and cook for 1 minute more. Add the chicken, broccoli, vinegar and soy sauce and cook for 2 minutes more. Serve immediately over a bed of brown rice.

Nutrition Facts

Serving Size about 2 1/2 cups of chicken and vegetables
Amount Per Serving

Calories 200
Protein 22 g
Total Carbohydrate 13 g
Dietary Fiber 4 g
Sugar 4 g
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g

What are some of your favorite chicken recipes? I am sure most fo you all are looking for new ways to prepare this little clucker. So, please share your favorite chicken recipes below, in the comments section. I’m running low on ideas, so help your boy out : )