South Beach Stir-Fry Chicken and Vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
3 Tablespoon Canola Oil1/2 lb. cooked chicken breast, cut diagonally into 1/8" thick slices1 pkg. (10 oz.) frozen vegetables contianing broccoli, green beans, red bell peppers & mushrooms2 Tablespoon water2 Tablespoons soy sauce1 pkg. (10 oz.) fresh spinach
Heat a large, heavy skillet or wok over high heat until water sizzles when dropped onto the metal. Add 1 1/2 Tablespoons of the oil and tilt the pan gently in all directions until the oil has coated the surface. When the oil is hot(not to the point of smoking), add the chicken breast slices and stir-fry for 2 minutes. Remove the chicken to a bowl.
Add the remaining oil to the skillet. When hot, add the frozen vegetable mix and stir-fry for about 4 minutes, until the larger pieces are cooked through. Return the chicken to the skillet, add the water and soy sauce, and stir-fry for an additional 2 minutes. Add the spinach. Cover the pan and steam over medium heat for 2 minutes. Using tongs, turn the spinach once, so that it heats evenly; cover and steam for an additional 2 minutes.
Remove chicken and vegetables with a slotted spoon. Spoon the liquid into small bowls and serve as a gravy or dip.
*I like to serve it over brown rice.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user AKUCZKOW.
Add the remaining oil to the skillet. When hot, add the frozen vegetable mix and stir-fry for about 4 minutes, until the larger pieces are cooked through. Return the chicken to the skillet, add the water and soy sauce, and stir-fry for an additional 2 minutes. Add the spinach. Cover the pan and steam over medium heat for 2 minutes. Using tongs, turn the spinach once, so that it heats evenly; cover and steam for an additional 2 minutes.
Remove chicken and vegetables with a slotted spoon. Spoon the liquid into small bowls and serve as a gravy or dip.
*I like to serve it over brown rice.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user AKUCZKOW.
Nutritional Info Amount Per Serving
- Calories: 193.2
- Total Fat: 11.2 g
- Cholesterol: 27.5 mg
- Sodium: 450.1 mg
- Total Carbs: 8.7 g
- Dietary Fiber: 3.2 g
- Protein: 16.0 g
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