Chicken Vegetable Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 @ 4-5 oz Boneless, Skinless Chicken Breasts, thinly sliced1 1/2 - 2 Carrots, halved and cut in 1" sections1/2 head of broccoli tops cut bite sized1/4 sweet onion, thinly sliced4 Green Onions, chopped, greens & white portion2 cloves garlic, mincedWok Oil @ 1 TBSPLow Sodium Soy Sauce @ 2 TBSPTeriyaki Sauce & Marinade @ 2 TBSPSaltCooking Spray
If serving with rice, start rice first. Cook according to package directions.
Cut up broccoli & carrots, steam until tender crisp.
Cut up chicken, onion, green onion, mince garlic.
Spray cast iron skillet with cooking spray & add Wok Oil. Heat over med/med high heat. (If you don't have Wok Oil, you may want to increase the amount of garlic to make up for it and use another vegetable type cooking oil.)
Add garlic to pan, stir and cook until fragrant.
Add chicken to pan & salt lightly (salt is optional). Stir & cook until chicken is no longer pink & starts to brown.
Add thinly sliced onion to pan. Cook until onion is translucent.
Add green onions to pan, stir.
Add steamed broccoli & carrots, stir.
Lower heat to med/med low.
Add Low Sodium Soy Sauce & Teriyaki Sauce to taste. Grate fresh ginger into pan (to taste). Stir to combine ingredients. Cook a minute or two more, just enough to warm sauce and allow flavors to blend.
Serve alone or with cooked rice. (Nutrition info for rice not included in recipe.)
Serving Size: Makes 4 small or 2 large servings
Cut up broccoli & carrots, steam until tender crisp.
Cut up chicken, onion, green onion, mince garlic.
Spray cast iron skillet with cooking spray & add Wok Oil. Heat over med/med high heat. (If you don't have Wok Oil, you may want to increase the amount of garlic to make up for it and use another vegetable type cooking oil.)
Add garlic to pan, stir and cook until fragrant.
Add chicken to pan & salt lightly (salt is optional). Stir & cook until chicken is no longer pink & starts to brown.
Add thinly sliced onion to pan. Cook until onion is translucent.
Add green onions to pan, stir.
Add steamed broccoli & carrots, stir.
Lower heat to med/med low.
Add Low Sodium Soy Sauce & Teriyaki Sauce to taste. Grate fresh ginger into pan (to taste). Stir to combine ingredients. Cook a minute or two more, just enough to warm sauce and allow flavors to blend.
Serve alone or with cooked rice. (Nutrition info for rice not included in recipe.)
Serving Size: Makes 4 small or 2 large servings
Nutritional Info Amount Per Serving
- Calories: 288.8
- Total Fat: 9.9 g
- Cholesterol: 40.6 mg
- Sodium: 662.1 mg
- Total Carbs: 30.4 g
- Dietary Fiber: 4.2 g
- Protein: 19.9 g
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