Spicy garlic barbecue chicken stir fry- (great low calorie meal)

[Mark Perry]

Been on a a healthy eating kick lately and created a decent little meal today. Started out taking a couple on skinless boneless chicken breasts and liberally rubbing with garlic and crushed red pepper flakes. Grilled it then cubed it up. Put a very light amount of EVOO in a pan and added the chicken, minced garlic and teriyaki sauce to taste. I basically wanted to get by with the smallest amount of oiland sauces etc that I could but wanted to kick it up still in flavor. Secret ingredient is a tablespoon or two of Stubbs BBQ sauce(any sauce will do but check calories, Stubbs is only 30 calories per serving while a lot are 2-4 times that).
Stir fry that till meat is covered in sauce and flavors have time to meld. Mix in a bag of frozen stir fry vegetables of your choice and cook till done to your taste. Plate on a little white rice and enjoy.

The rice is your biggest calorie count in this deal so go easy on it and you will have a killer fast meal that is still healthier than most.

[smalljawguy]

Sounds really good Mark. Next time ditch the white rice and go with brown rice. Better for you. I'll have to try this one at home.

[nitrobasser]

+1 on the brown rice. Takes a little longer to make, but is way better for you. I also like the flavor profile of the brown rice better.

[gcopple]

mark, i took your recipe but used the kikoman spicy miso sauce instead of teryaki and bbq sauce and it was awesome as well. i'm going to try the bbq soon also. cooking healthy can also taste good if not better than it's greasy counterpart.

the only difference was i cut fresh bellpeppers, squash, broccoli and mushrooms. more veggies than meat and i didn't even notice.

[ldtr21ky]

just tried this recipe it is absolutely super thanks

[bassbuster309]