Squash and Chicken Stir Fry - 1 cup per serving
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 16
Ingredients
2 1/2 pounds chicken breast, boneless and Skinless - cubed6 large squash - sliced (about 6 cups)1/2 medium onion - slivered4 medium to large carrots - sliced1 tablespoon garlic, minced - divided in halvesPam - nonstick sprayParkay squeeze butter - 2 tablespoons - divided in halfSpice Mix:1 tablespoon dried parsley1 teaspoon paprika1 teaspoon Ms. Dash Lemon Pepper BlendThickener:2 Tablespoons starch (I use potatoe Starch as I am allergic to corn) mixed in with some cool water to make a thin mixture
Makes 16 1-cup servings.
Cube the chicken into 1/2 inch cubes. Easier to do if the chicken is slightly frozen. Discard any fat, tendons or gristle. Put in a bowl until ready to cook.
Slice the squash about the thickness of a 1-2 quarters. Do the same with the carrots. Sliver the onion into very thin sections - or mince the onion. Put all vegetables in a bowl until ready to cook.
Mix all the dry spices together. Put into a small bowl. Put garlic into another small bowl.
Spray Pam in a cooking skillet. Heat a large skillet or electric skillet (to 350 degrees) to a high temperature. Add 1 tablespoon of Parkay, 1/2 the garlic, and quickly drop in the vegetables and stir while cooking until the colors of the vegetables are bright - about 5-7 minutes. Put Vegetables into large bowl.
Bring skillet back to high temperature. Add remaining tablespoon of parkay and remaining garlic, meat and the spice blend. Stir often and cook until the inside of the chicken is opaque and the liquids run clear. (this should take about 7-10 minutes).
Remove chicken from the broth that cooked out of the chicken. Leave the broth in the skillet. Put chicken in bowl with cooked vegetables
Bring broth (should be about 1 cup - if not, add or chicken broth) to boiling. Slowly drizzle in the starch and water mix until the broth thickens to a sauce. - This should only take about a minute.
Pour sauce over Chicken and Vegetable mixture. Stir well.
Serve immediately.
Serve with Basmati Rice and Fresh Fruit.
Number of Servings: 16
Recipe submitted by SparkPeople user NRVLAURA.
Cube the chicken into 1/2 inch cubes. Easier to do if the chicken is slightly frozen. Discard any fat, tendons or gristle. Put in a bowl until ready to cook.
Slice the squash about the thickness of a 1-2 quarters. Do the same with the carrots. Sliver the onion into very thin sections - or mince the onion. Put all vegetables in a bowl until ready to cook.
Mix all the dry spices together. Put into a small bowl. Put garlic into another small bowl.
Spray Pam in a cooking skillet. Heat a large skillet or electric skillet (to 350 degrees) to a high temperature. Add 1 tablespoon of Parkay, 1/2 the garlic, and quickly drop in the vegetables and stir while cooking until the colors of the vegetables are bright - about 5-7 minutes. Put Vegetables into large bowl.
Bring skillet back to high temperature. Add remaining tablespoon of parkay and remaining garlic, meat and the spice blend. Stir often and cook until the inside of the chicken is opaque and the liquids run clear. (this should take about 7-10 minutes).
Remove chicken from the broth that cooked out of the chicken. Leave the broth in the skillet. Put chicken in bowl with cooked vegetables
Bring broth (should be about 1 cup - if not, add or chicken broth) to boiling. Slowly drizzle in the starch and water mix until the broth thickens to a sauce. - This should only take about a minute.
Pour sauce over Chicken and Vegetable mixture. Stir well.
Serve immediately.
Serve with Basmati Rice and Fresh Fruit.
Number of Servings: 16
Recipe submitted by SparkPeople user NRVLAURA.
Nutritional Info Amount Per Serving
- Calories: 104.0
- Total Fat: 2.0 g
- Cholesterol: 34.2 mg
- Sodium: 65.6 mg
- Total Carbs: 6.6 g
- Dietary Fiber: 1.9 g
- Protein: 15.3 g
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