Chick Ginger-Yaki Loaded Veggy Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
Garlic Ginger Stir Fry Marinade 1 tbs serving, 1 tbsp Yellow or white Onions, raw, 1 large Green Peppers (bell peppers), 1 cup Carrots (Med about 7-8 inches long) one cup thin slicedMushrooms, fresh, 1.5 cup, pieces or slices Boneless Chicken Breast, no skin, 16 ounces Chicken Seasoning Marcum, 1 tsp Onion, Green, 6 tbspTeriyaki Stir- Fry Sauce, 3 tbsp Cooking spray
1) Preat Oven at 350 F*
2) Slice onion and peppers and carrots into strips. Carrots should be thinner they take a little longer to cook. Slice mushrooms. Spray veggtable toss to get well coated. Set them aside.
3) Sprinkle Seasoning on both sides of chicken breast. Heat a large skilit on med high heat. Cook chicken until browning on both sides then put into a preheated 350 F* oven cook for about 10- 15 min just until chicken just under cooked slight pink in the center.
4) Mean while the chicken is in the oven, using the same LARGE skilit on med heat lightly spray with cooking spray add sliced vegtables cook for about 5 min tossing occasionly. Reduce heat to Low Put a lid over the skilit cook FOR ABOUT 5 MIN. After that stir in Ginger and Teriyki sauces.
5) Check the chicken if done take out of oven let rest for 10 min.When vegtable are cooked a litttle under cooked to your liking. I tend to like them cooked until well softend.
6) Stir in the water. Let sauce thinken. Cut chicken in to thin strips. Then add to pan and cook for about 2 min longer or until chicken is fully cooked then remove from heat add green onion and toss.
1) Sever with cup of long brown rice and snow peas or broccolli.
2) Make a subsanwich using a Med sice whole grain sub roll sprinkle with low fat cheese and toast in broiler until toasted.
Number of Servings: 5
Recipe submitted by SparkPeople user LLB1971.
2) Slice onion and peppers and carrots into strips. Carrots should be thinner they take a little longer to cook. Slice mushrooms. Spray veggtable toss to get well coated. Set them aside.
3) Sprinkle Seasoning on both sides of chicken breast. Heat a large skilit on med high heat. Cook chicken until browning on both sides then put into a preheated 350 F* oven cook for about 10- 15 min just until chicken just under cooked slight pink in the center.
4) Mean while the chicken is in the oven, using the same LARGE skilit on med heat lightly spray with cooking spray add sliced vegtables cook for about 5 min tossing occasionly. Reduce heat to Low Put a lid over the skilit cook FOR ABOUT 5 MIN. After that stir in Ginger and Teriyki sauces.
5) Check the chicken if done take out of oven let rest for 10 min.When vegtable are cooked a litttle under cooked to your liking. I tend to like them cooked until well softend.
6) Stir in the water. Let sauce thinken. Cut chicken in to thin strips. Then add to pan and cook for about 2 min longer or until chicken is fully cooked then remove from heat add green onion and toss.
1) Sever with cup of long brown rice and snow peas or broccolli.
2) Make a subsanwich using a Med sice whole grain sub roll sprinkle with low fat cheese and toast in broiler until toasted.
Number of Servings: 5
Recipe submitted by SparkPeople user LLB1971.
Nutritional Info Amount Per Serving
- Calories: 165.8
- Total Fat: 1.4 g
- Cholesterol: 52.6 mg
- Sodium: 518.5 mg
- Total Carbs: 14.2 g
- Dietary Fiber: 1.8 g
- Protein: 22.4 g
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