Chicken and Squash Stir-fry

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Nutritional Info
  • Servings Per Recipe: 9
  • Amount Per Serving
  • Calories: 218.7
  • Total Fat: 9.0 g
  • Cholesterol: 65.7 mg
  • Sodium: 186.7 mg
  • Total Carbs: 4.2 g
  • Dietary Fiber: 1.3 g
  • Protein: 27.7 g

View full nutritional breakdown of Chicken and Squash Stir-fry calories by ingredient


Introduction

At only 218 calories per serving, you just can't beat this stir-fry. When you serve it on a bed of rice, don't forget to add the nutrition value for the rice. One hot cooked cup of brown rice is about 216 calories. I usually serve mine on 1/2 cup of brown rice (approximately 108 calories). Filling! At only 218 calories per serving, you just can't beat this stir-fry. When you serve it on a bed of rice, don't forget to add the nutrition value for the rice. One hot cooked cup of brown rice is about 216 calories. I usually serve mine on 1/2 cup of brown rice (approximately 108 calories). Filling!
Number of Servings: 9

Ingredients

    2 1/4 lbs chicken (about 4 boneless, skinless breasts), cut into bite size strips
    2 tsp olive oil, extra virgin
    1 medium red onion, sliced
    3 teaspoon garlic, minced (or 3 cloves)
    1 c zucchini, julienned
    1 c yellow squash, julienned
    1/2 cup carrot, shredded
    1 tsp lime juice
    1/2 c white cooking wine
    1/2 c water
    1 T Braggs liquid aminos
    1/2 c walnuts, chopped

Tips

Generally, we serve over hot cooked brown rice. Don't forget to add the nutritional value to the meal calories when you serve over rice.


Directions

In wok or deep skillet, saute (medium heat) garlic and onion till just tender.

Add chicken and stir-fry till no longer pink.

Add zucchini, squash, and carrot; stir-fry for 3 minutes.

Mix juice, wine, water, and aminos and add to the stir-fry; simmer for 1 minute.

Stir in walnuts; toss to mix.

Serving Size: 9 servings: 4 oz of chicken and 1 c brown rice in each serving

Number of Servings: 9

Recipe submitted by SparkPeople user RMCOLBURN_73.