Chicken Stir Fry With mixed Vegetables

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 291.5
  • Total Fat: 4.3 g
  • Cholesterol: 47.3 mg
  • Sodium: 1,834.7 mg
  • Total Carbs: 40.3 g
  • Dietary Fiber: 3.2 g
  • Protein: 23.3 g

View full nutritional breakdown of Chicken Stir Fry With mixed Vegetables calories by ingredient
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Introduction

A easy stir fry with a lot of bulk vege's and great taste, easty to make and the local store has all the ingrediants! A easy stir fry with a lot of bulk vege's and great taste, easty to make and the local store has all the ingrediants!
Number of Servings: 6

Ingredients

    4 baby zuchini about 5-6 inches long.
    1 can of water chestnuts
    Broccoli fresh or frozen, 4 cups worth. Eyeball it if you dont know for sure on the fresh stuff.
    2 carrots.
    Bottle of stir fry sauce, your choice. I used House of Tsang
    1 cup uncooked rice.
    1 can of chicken broth (1 can =2 cups, rice cooked at ratio of 1 cup rice to 2 cups broth.
    Chicken Breast(s) boneless or with bone removed.

Directions

Rice first. 1 can of broth=2 cups liquid. Heat to boiling. Add 1 cup of rice. I used white rice. Once liquid is boiling again lower heat to low/medium and cover. It should take aprox 15 minutes for rice to cook. It turns out better if you dont stir the rice to often.
As rice cooks:

Chop up vegetables to size you want to eat.
Dice chicken to size you want to eat.
Remember the smaller it is, the faster it will cook.
Since I didnt have a Wok I cooked this in a large sauce pan, it simply takes a little longer.


Heat oil in pan, add sliced chicken. Cook til done.
If your pan is large enough, add all the vegetables at once and cook til done adding sauce at the end.

If not, do what I do.

Once chicken was done, I placed in pasta drainer to cool and drain any oil.
Put pan back on the stove, toss in the vegetables. Do the broccoli and carrots first as they take a few minutes longer. Cook them 3-4 minutes, then add the other vegetables.
Cook until tender crisp OR your desired level of doneness.
When almost done readd the chicken, add the stir fry sauce then serve.
In this case most of the bottle of the Tsang stir fry sauce was added as this recipe makes a LOT. Adjust the stir fry sauce to your taste, if you use less just figure that in. 19 tablespoon/servings in a bottle and each tablespoons says 20 calories.

If you timed it right, the rice will be done a few minutes before the rest of the food. Thats fine. Remove from heat, leave the lid on and let it sit.

Rice makes a total of 3 cups, each serving as posted is about 1/2 of a cup and a couple cups of the stir fry for 6 servings=291.5 calories

4 servings = Calories 437.2 which includes the rice. Basicly divide into 4 containers measuring it out and voila. Lunch for days.

Cooking time is aproximate. With less vegetables or with just zuchinni cooking time is 10-12 minutes. Use what you like and enjoy.



Number of Servings: 6

Recipe submitted by SparkPeople user TAMI_E.

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