Recipe: Sweet Chili Chicken Stirfry

A lot of people don’t find success counting calories because they’re not sure exactly how much of each food they’re consuming. If you’re off the mark by, say… 25%, that can add up to 500 calories a day, which adds up to 1 lb difference a week!

Here’s the thing about calorie counting: it’s really freakin’ easy to count if you cook for yourself.  It’s so easy, even the Geico cavemen could do it.


Because you can measure everything yourself. There’s no guesswork.

Let’s say you go to Panda Express and get some General Tso’s chicken. Here are all the things you have to guess:

  1. How much batter (+carbs) did they use?
  2. How much oil (+fat) did they use?
  3. How lean was the chicken? Did they cut off all the fat and skin?
  4. How much chicken TOTAL did you get? 4 ounces? 6 ounces? (That’s a 50% difference.)
  5. How much sauce (+sugar/carbs) did they use?
  6. How old is the chicken? (unrelated to calories, but could put you on the toilet.)

You don’t know for sure. You can’t know for sure. Sure, Panda Express might have Nutrition Facts listed online, but given all the variables listed above, how accurate do you think those numbers are?

(By the way, if you absolutely, positively need fast food, check out these options for much healthier alternatives.)

On the other hand, if you cook everything yourself, you know exactly how much sauce, oil, and chicken you’re putting in. Plus, you know it’s gonna be fresh. And you won’t be on the toilet.

Today, I’m going to actually post a recipe for the first time (I’d been advertising this blog as “tips and recipes” for weight loss… but all I’ve written are tips so far. Whoops). It’s a REALLY easy recipe that is extremely versatile, so you can switch things around and never get tired of it. Which means you can keep it in your diet for the long-term.

Sweet Chili Chicken Stirfry


  • 1 lb. HEB Sweet Chili marinaded chicken breast
  • 1/2 white onion
  • 1 cup mushrooms
  • 1 crown of broccoli
  • 2 tbsp soy sauce
  • 3 garlic cloves



  1. Cut all the vegetables into bite-size chunks. Put them aside.
  2. Cut the chicken into 1/4″ chunks. Put it aside.
  3. Mince the garlic.scchicken2
  4. Add the garlic and some cooking spray (or 1 tbsp oil) to a pan and wait for the pan to get to HIGH heat.
  5. Add the chicken. Sear on both sides.
  6. Add the vegetables and soy sauce.
  7. Stir for 5-10 more minutes until the vegetables are soft. Serve over rice.


Makes 4 servings. The whole recipe should take less than 20 minutes to make. And hey, I’ll even give you the nutrition facts for a serving:


And here’s a tip about stir fry:

  • You can substitute the meat with ANY meat.
  • You can substitute the vegetables with ANY vegetables.
  • You can substitute the seasoning with ANY seasoning.

Seriously – this is the one dish that I could probably eat for the rest of my life, and not get tired of it.

There are exceptions – not every meat will be a good idea (you probably don’t want to stir fry a ribeye steak… or meatloaf). And not every vegetable will cook evenly (potatoes and eggplant will take much longer, for example).

But as long as you have a little bit of oil, some soy sauce, and HIGH heat on your frying pan, you can pretty much make any combination. Try it out. Find what you like.

If you liked this recipe and want me to post more, follow this blog and let me know in the comments! I have no idea how successful these posts will be, so I need your input! 🙂


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