Here is a quick, healthy stir-fry that replaces plain white rice with healthy bulgur wheat from Weight Watchers .

Photo of Chili-lime chicken stir-fry with bulgur by WW

Serves 4

Ingredients2 cup(s),

⅓ cup(s) Fat free chicken broth

⅓ cup(s), #1 Fine uncooked bulgur wheat

¾ pound(s), Uncooked boneless skinless chicken breast(s)

cut into ¼-inch-thick bite-size slices

1 Tbsp Minced garlic

1 Tbsp Low sodium soy sauce

1½ tsp Cornstarch

5 tsp, Peanut oil or vegetable oil, divided

1 tsp Chili powder

2 cup(s),  Uncooked broccoli cut into small bite-size pieces

1 cup(s), Uncooked bell pepper(s) red, cut into 1/2-inch dice

¾ tsp Table salt

¼ cup(s) Fat free chicken broth

3 Tbsp Grated Parmesan cheese

2 tsp, Lime zest (zest of 1 lime)

1 Fresh lime(s) cut into 4 wedges


  1. 1. In a small saucepan, bring 1/3 cup broth and 1 Tbsp cold water to a boil over high heat. Stir in bulgur, return to a boil, cover, and remove from heat. Set aside for 30 minutes.
  2. 2. In a medium bowl combine chicken, garlic, soy sauce and cornstarch, and stir until cornstarch is no longer visible. Stir in 1 tsp of oil.
  3. 3. Heat a 14-inch flat-bottomed wok or 12-inch skillet over high heat until a drop of water evaporates within 1 to 2 seconds of contact. Swirl in 1 Tbsp of oil. Add chicken and spread evenly in one layer in wok. Cook undisturbed 1 minute, letting chicken begin to sear. Sprinkle on chili powder and stir-fry 1 minute until chicken is no longer pink but not cooked through. Swirl in remaining 1 tsp oil, add broccoli, bell pepper and salt and stir-fry until just combined, about 15 seconds. Swirl in remaining 1/4 cup broth and stir-fry 1 to 2 minutes or until chicken is just cooked through and vegetables are tender crisp. Remove from heat, add bulgur, parmesan and lime zest and stir to just combine. Serve with a wedge of lime. Yields 1 cup per serving.