Chicken Vegetable-Medley Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
Chicken Breasts Boneless/Skinless Cubed - 24 oz (about three breasts)Extra Light Olive Oil - 2 tbspBrocolli florets raw - 3 cups (not an additional cup as the recipe ingredient list shows)Cauliflower florets raw - 3 cupsOnions raw, chopped - 1 cupBell Peppers raw, chopped 1/2 cup of each (green,red,yellow,orange)GreatValue SugarSnap StirFry(brocolli,sugarsnap peas,yellow squash,green snap beans,red peppers) - 1 bag frozenUncle Ben's Instant Whole Grain Brown Rice - 6 servings (see package directions)LaChoy Lite Soy Sauce (low sodium) - 1-1/2tbsp per serving sprinkled on the stirfryveges and rice -OPTIONALLaChoy Crunchy Chow Mein Noodles 1/4 cup sprinkled on the strifryveges and rice - OPTIONALAdded salt (optional)Added spices of your choice
In wok, heat the olive oil slowly - not too hot so as not to cook chicken too quickly. Add cubed chicken and cook thoroughly. (add your choice of spices at this time). Remove from wok. Add the GreatValue Frozen Stir Fry veges, then the brocolli and cauliflower, then the onions and peppers, then the zuchini and yellow squash last. Time each addition of veges so that they all cook to a done, but crunchy texture (add your choice of spices during cooking of veges). Return the cooked chicken to the veges and heat for only 30 seconds. Remove from heat.
Meanwhile, make the Uncle Ben's Instant Whole Grain Brown Rice per instructions on the box.
Time the rice and chicken stir fry so that they each are done at the same time. Serve immediately.
Put a serving of rice on plate (2/3 to 1 cup cooked) and top with the chicken stir fry 1 to 2 cups cooked).
Then add LaChoy Lite Low Sodium Sauce and the crunchy Chow Mein noodles if desired.
Serving Size: Makes 8 - 1.5 cup servings (approximately)
Number of Servings: 8
Recipe submitted by SparkPeople user TTHUROW.
Meanwhile, make the Uncle Ben's Instant Whole Grain Brown Rice per instructions on the box.
Time the rice and chicken stir fry so that they each are done at the same time. Serve immediately.
Put a serving of rice on plate (2/3 to 1 cup cooked) and top with the chicken stir fry 1 to 2 cups cooked).
Then add LaChoy Lite Low Sodium Sauce and the crunchy Chow Mein noodles if desired.
Serving Size: Makes 8 - 1.5 cup servings (approximately)
Number of Servings: 8
Recipe submitted by SparkPeople user TTHUROW.
Nutritional Info Amount Per Serving
- Calories: 276.0
- Total Fat: 5.8 g
- Cholesterol: 41.3 mg
- Sodium: 395.9 mg
- Total Carbs: 32.3 g
- Dietary Fiber: 4.8 g
- Protein: 23.6 g
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