Marinated Chicken Vegetable Stir-Fry
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Marinated Chicken Vegetable Stir-Fry calories by ingredient
Number of Servings: 2
Ingredients
-
8 oz.. boneless, skinless chicken breasts
1 medium baby zucchini, cut into strips
1 medium onion, cut into strips
1 medium bell pepper, cut into strips
1 tablespoon olive oil
2 tablespoons fat-free italian salad dressing
2 tablespoons water
Salt to taste
Directions
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.