Marinated Chicken Vegetable Stir-Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
8 oz.. boneless, skinless chicken breasts1 medium baby zucchini, cut into strips1 medium onion, cut into strips1 medium bell pepper, cut into strips1 tablespoon olive oil2 tablespoons fat-free italian salad dressing2 tablespoons waterSalt to taste
1. In the morning before heading out to begin your day, combine the italian salad dressing and water in a sandwich-sized ziploc bag. Add the chicken breast(s). Seal the bag, pinching out air so the marinate surrounds the chicken, and put in the frig to marinate all day.
2. 30 minutes before dinner, prepare your vegetables. The vegetable strips should be about 1/8 inch x 1/8 inch x 1 1/2 inches long.
3. Remove chicken breasts from marinade and discard the marinade. Slice your chicken into thin strips.
3. Heat the olive oil in your wok (or a large, heavy fry pan) over high heat. Do not reduce heat as you cook. Quickly, saute the chicken until just done, remove from pan and set aside leaving as much liquid as possible in the wok. Put the wok back on the heat, allowing it to heat up again. Quickly add the bell peppers and stir continually for one minute. Add the onions and continue stirring for one and a half minutes. Return the chicken to the mixture and then add the zucchini. Continue stirring one more minute. Add salt to taste
4. Serve immediately. This makes two good-sized servings (really fills up the entire half of a full-sized dinner plate). My husband, a real "meat and potatoes" man, actually enjoys this dish.
Number of Servings: 2
Recipe submitted by SparkPeople user SUSANJOHANSON.
2. 30 minutes before dinner, prepare your vegetables. The vegetable strips should be about 1/8 inch x 1/8 inch x 1 1/2 inches long.
3. Remove chicken breasts from marinade and discard the marinade. Slice your chicken into thin strips.
3. Heat the olive oil in your wok (or a large, heavy fry pan) over high heat. Do not reduce heat as you cook. Quickly, saute the chicken until just done, remove from pan and set aside leaving as much liquid as possible in the wok. Put the wok back on the heat, allowing it to heat up again. Quickly add the bell peppers and stir continually for one minute. Add the onions and continue stirring for one and a half minutes. Return the chicken to the mixture and then add the zucchini. Continue stirring one more minute. Add salt to taste
4. Serve immediately. This makes two good-sized servings (really fills up the entire half of a full-sized dinner plate). My husband, a real "meat and potatoes" man, actually enjoys this dish.
Number of Servings: 2
Recipe submitted by SparkPeople user SUSANJOHANSON.
Nutritional Info Amount Per Serving
- Calories: 235.5
- Total Fat: 8.5 g
- Cholesterol: 66.2 mg
- Sodium: 292.3 mg
- Total Carbs: 11.3 g
- Dietary Fiber: 2.0 g
- Protein: 27.8 g
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